Wednesday, April 19, 2017
Warmup (10 min): Shoulder Shocker
Skill/Prehab (10 min): 3 rounds of
20-30 band pullaparts, 10-15 face pulls
Strength (25 min): Press/Push/Bench
50, 60, 70, 75 % 5-8 reps
10-15 ring rows, RX Plus: 3-6 strict or banded pullups–no kips
5-8 walking lunges/side w/med ball or plate (10-25 lbs)
Conditioning (15 min): 8 min AMRAP
20 kb swings, RX Plus overhead
20 air squats, RX Plus goblets
15 pushups, RX Plus burpees
15 situps

Friday, April 21, 2017
Warmup/Plyo (10 min): Med ball throws
Skill (10 min): KB Cleans
Mini-Wod to Practice (10 min): 3 rounds of
15 one-arm kb cleans/side, 30 air squats
Speed Strength (20 min): 2-4 rounds of
Deadlifts, 50-60% for 3 reps
10 box jumps/stepups
3-5 broad jumps
Conditioning (10 min): 6 min AMRAP
40 kb swings, RX Plus overhead
20 reverse kb lunges (10/side)
10 tuck jumps, RX Plus burpees