Monday, April 24, 2017
Warmup (15 min): 3 rounds of 1 min per station
Row/Plank/Jumprope/Bike
Strength (30 min): Squat
40, 50, 60, 65, 70% x 5, 75% x 5+
*Level 1 5×5
Between Sets:
Strict/Banded Pullup 3-7 reps
*Rx Plus: Kipping 2-4 reps, Kip Swings 5-8
30 seconds rower or bike
Conditioning (15 min): EMOM 9
:00s 5 KB Swings, 5 situps, 5 kb swings *Rx Plus overhead
:30s 5 pushups, 10 air squats, 3 pushups
Wednesday April 26, 2017
Warmup (5 min): Coach’s Choice
Skill Work/Mini WOD (20 min):
1) Learn One-Arm KB Clean (Sample Video Here)
2) 7 min AMRAP of 10 kb cleans/side, 10 one-arm swings/side, 75 single unders *RX Plus 25 doubles
Strength (25 min): Work to one-rep max on pressing movement
50×5, 60×4, 70×3, 80×2, 90×1, go up in concert with your coach’s advice
*Level 1 5×5
Conditioning/Max Effort (10 min): Two or Three 150m row sprints
Friday, April 28, 2017
Warmup (10 min): Simple 7 done nice and slow
Fresh Benchmark Styleee (25 min): “El Diablo”
Perform in 2 or 3 heats–everyone uses rep counter
*Level 1 100 swings, 50 goblets broken up however
*Rx weights 53/35
Strength Assistance/Aerobic (25 min): 3-5 rounds of
BB Rows, 8-12 reps
One-Arm KB Swings, 7/side
Jog 400m or Row 500m at 60/70% effort level
Jumprope 1 min
