Tuesday, April 24, 2018

Wednesday 180425

3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Dead-lift
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
12 minute AMRAP
Run 100 Meters
6 Burpee Box Jumps
12 Alternating Kettlebell Snatches (55/35)

Monday, April 23, 2018

Tuesday 180424

Strength:
Shoulder Press
3 x 5 @ 75% of 1 RM
Rest 90 seconds between sets
Back Squat
3 x 5 @ 65% of 1 RM
Rest 1 minute between sets
WOD:
3 Rounds For Time:
20 Push-ups
30 Sit-ups
Row, 40 Calories

Sunday, April 22, 2018

Monday 180423

Strength:
Power Clean
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Dead-lift
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
WOD:
21-15-9 rep rounds for time:
Front Squat (95/65)
Toes To Bar

Saturday, April 21, 2018

Sunday 180422

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Friday, April 20, 2018

Saturday 180421

Shoulder Press
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Back Squat
3 x 5 reps @ 85% of 1 RM
Rest 90 seconds between sets
WOD:
2 Rounds For Time:
25 Strict Pull-ups
50 Hand Release Push-ups
Run 800 Meters

Thursday, April 19, 2018

Friday 180420

Power Clean
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds  between sets
Dead-lift
3 x 5 reps @ 85%
Rest 2 minutes between sets
WOD:
5 Rounds For Time:
20 Double-unders
10 Double Kettlebell Thrusters (pick weight)
10 Knees To Elbows

Wednesday, April 18, 2018

Thursday 180419

Shoulder Press
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Back Squat
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
3 x 400 Meter Runs
Rest 60 seconds between each run

Tuesday, April 17, 2018

Wednesday 180418

Power Clean
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Dead-lift
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
Every minute on the minute for 10 minutes alternate between:
Row, 12 Calories
12 Push-ups

Monday, April 16, 2018

Tuesday 180417

Strength:
Shoulder Press
3 x 5 @ 75% of 1 RM
Rest 90 seconds between sets
Back Squat
3 x 5 @ 65% of 1 RM
Rest 1 minute between sets
WOD:
9 minute AMRAP
6 Wall Balls (20/14)
6 Burpees

Sunday, April 15, 2018

Monday 180416

This week we kick off a 6 week 'Keep It Simple Stupid' strength program.

If a lift has been successfully performed 3x5 at 85%, then add 5-10 pounds to the power clean, squat, and deadlift and 2-5 pounds for the shoulder press.

If any lift has been missed at 85% of 1 RM, reduce the load 10%.
Example: 1 RM Shoulder Press is 100 lbs . 65%=65lbs, 75%=75lbs, 85%=85lbs. If 3x5 at 85% is successfully completed, then loads would be based off 100lbs + 2-5lbs. So 65%=68.25(70) lbs, 75%=73.5 (75)lbs, 85%=89.25 (90)lbs.
If the 3x5 at 85% had a missed lift, then reduce the 100lbs by 10% (90 lbs) and start over.

Strength:
Power Clean
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Dead-lift
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
WOD:
7 minute AMRAP
12 Kettlebell Swings (55/35)
6 Chest To Bar Pull-ups