Friday

WOD:

3 rounds for time:
400m. Run
21 Wallballs (14# 9′, 20# 10′)

Extra Credit:
EMOM x 10:
odd min: 5 strict pullups*.
even min: 5 strict dips
*overhand, underhand, narrow overhand, switch, switch.

Thursday

none of my businessWOD:
A. Back Squat 5-5-5-3-3-3-2-2-2
On sets of 5 shoot for working weight of 75-80% on all 3 sets.
On sets of 3 shoot for working weight of 80-85% on all 3 sets.
On sets of 2 shoot for working weight of 85-90% on all 3 sets.
B. Tabata pullups.
20 on x 10 off x 8 rounds.
Score H/L and total reps.

Wednesday

Taking a recovery day doesn’t mean you are to do absolutely nothing. The point of a recovery day is to recover from your training in not only the physical aspect, but also as a much-needed mental break…..Active recovery focuses on completing a workout at a low intensity, but just high enough that it gets the blood moving and helps reduce residual fatigue in the muscle. “
What Does Active Recovery Actually Mean?

WOD:
Every 3 min x 36 min: (3 rounds)
1. Easy row- concentrating on stroke rating and breathing.
2. Sled push- walking pace with light-mod load.
3. Crossover symmetry.
4. KB farmers carry. light-mod load, resting bells at each width of room.

Tuesday

insanityWOD:
Use Data from last week.
“Barbara-ish”

Beg: 5 rounds, each for time, with exactly 3 min rest between rounds.
5 pullups, 10 pushups, 15 situps, 25 squats

Int: 5 rounds, each for time, with exactly 3 min rest between rounds.
10 pullups, 20 pushups, 30 situps, 40 squats

Adv: 5 rounds, each for time, with exactly 3 min rest between rounds.
20 pullups, 30 pushups, 40 situps, 50 squats

Monday

Morning CardioWOD:
Run intervals:
Whatever your test workout run distance was last week.
Run that distance x 3-6 rounds with 3 min rest between intervals.
Your pace should be 90+% effort, while still trying to keep your split times with 3-5 seconds.

Friday

FridayNO 545pm Class- Masters Invitational Meeting for judges/volunteers.
WOD:
400m. Repeats
rest 1:30- hold splits within 2-3 seconds
continue until split falls off by 5 seconds or more.
(min: 4x, max: 8x)

Thursday

counting on usWOD:
AMRAP 12 min:
6 Deadlifts (155,225#) ~50-60% of 1 rm.
9 Strict pullups *use assistance as needed,
try to get these done in as big of sets as possible
keeping it to 3’s at the smallest.
18 double-unders *54 single-unders

Wednesday

push upsWOD:
A. Back Squat 2-2-2-2-2
Find a heavy 2rm, begin around 60-65% of 1 rm and increase with good positioning.
*warmup with back squats for 3-5 reps until they reach 60-65%, then begin working sets.
Goal would be to hit 90%+ for a double.

B. Tabata Pushups. 20 on x 10 off x 8 rounds.
*All out on every round! No sandbagging, post H/L score as well as total reps.

Tuesday

WOD:
Every 2min x 32 min. (4 Rounds)

1. light-moderate load sled push- walking pace, but moving the entire 2 min.

2. 30-45 seconds of UB heavy russian KB swings (fluid swings with each breath) *walk remainder of 2 min.

3. Farmers Carry width of room, rest at each width of room- mod-heavy load KB.

4. Crossover symmetry: 1-3 movements x 5-8 reps of each.