We will be having a 3pm Class on Sunday
OPEN GYM will be 1-5pm
Happy Easter!
Monday 4/10/17
1.
Every :90 for 10 sets, complete:
1 high hang power snatch + 1 hang power snatch + 1 power snatch
*Start w/an empty barbell, add weight only if mechanics are sound
2.
3 Rounds for Time of:
30 GHD Sit-Ups
30 Wall Ball Shots 24/20
400 Meter Run
Tuesday 4/11/17
1.
Front Squat, 1RM
2.
For Time:
21-15-9
Calorie Row
DB Power Snatch 50/35 – alternate hands each rep
Wednesday 4/12/17
1.
3 Rounds for Total Reps
1 min of work followed by 1 min of rest
Back Squat 135/95
Chest-to-Bar Pull-Ups
Power Cleans 135/95
2.
3 Rounds for Quality of:
25 Hip Extensions 25/15
15 Banded Pull Downs
25 Russian KBS, heavy
15 Banded Pull Downs
Thursday 4/13/17
1.
20 Minutes of:
200 Meter Run
6-8 Burpees
20-30 Double-Unders
10 Strict Toes-to-Bar
10 Push Press, 2 sec pause in dip position
or
Make Up Front Squat 1 RM from Tuesday
2.
Lats-Foam Roll, 2:00 each side
Shoulder to Floor- 1:00 each side
Pigeon Pose- 2:00 each side
Dorsiflexion (Ankle)- 2:00 each foot
Friday 4/14/17
1.
Helen
3 Rounds for Time of:
400 Meter Run
21 American KBS 53/35
12 Pull-Ups
2.
3 rounds for quality of:
20 banded lat pull downs
20 kb bent over rows
10 db bent over lateral raises
Saturday 4/15/17
1.
Bench Press, 1RM
2.
As many rounds & reps as possible in 15 minutes of:
2 Legless Rope Climbs
12 Ring Dips
25 Foot Handstand Walk
Sunday 4/16/17
*Make up missed workout from earlier in the week or ask the Coach for a personalized skill/strength/accessory workout.