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Week of Feb 28 to March 5

Sunday, February 28, 2016
Open WOD 16.1–Woodshed Scaled
20 min AMRAP of
25 feet walking lunge  (overhead or rack)
8 bar-facing burpees
25 feet walking lunge
4 ring rows & 4 tuck jumps

Monday, February 29, 2016
Warmup (5 min): Dynamic Warmup
Mobility/Skill (20 min): Re-learn clean from Hang Position then rounds of
2 sets of 2-3 reps on hang clean
1 round of Squat Therapy
Strength (20 min): Squat
50, 65, 75, 85% x 5, 65% x 6-10
Conditioning (15 min): 3 rounds of
:30 kb swings/:30 rest
:30 pushups/:30 rest
:30 goblet cleans/:30 rest
:30 flutter kicks/:30 rest
*Goal here is work capacity–accumulate work at a steady pace without resting during :30 of work
Those who would like can plank or jump rope during their rest periods

Wednesday, March 2, 2016
Mobility (20 min): “Bandy Dandy”–rounds of
15 band pullaparts
10 band overhead squats
15 band rows (around pole or pullup bars)
10 band curls
Strength (20 min): Bench or Press
50, 65, 75, 85% x 5, 65% x 6-10
Conditioning (20 min): “Psycho Killer”
13-1 ladder for time
KB Swings
Goblet Squats (odd rounds)/Pushups (even rounds)
Situps
*Goal here is power output.  Go hard.

Friday, March 4, 2016
Stability (20 minutes): Rounds of
100m row (nice tall chest, power pulls)
Weighted plank, 30-45 seconds (light weight)
Band Rotations, 10/side
Strength (20 min): Deadlift
50, 65, 75, 85% x 5, 65% x 6-10
Conditioning (20 min): EMOM 10
:00s, 5 half-kneeling DB press each side, 5-8 glute bridges
:30s, 7-12 air squats, 7-12 kb swings
*On the :00s, going for crisp, perfect reps
On the :30s, go fast enough that you get as much rest as possible before the clock hits :00 again

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