Uncategorized
TUESDAY
Strength Development: Strict Press 5 sets @ 2 minutes · 5 Presses/Set · Focus on technique WOD 3 X 5 Min AMRAP’s 0:00 – 5:00 · 200 meter run, into AMRAP: · 6 Handstand Push-ups · 8 Toes-to-Bar · 12 Air Squats Rest 2 minutes …
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Strength Development: Thrusters 5 sets @ 2½ minutes · Sets of 8 @ 60% 1 RM Focus on technique WOD 18 Minute AMRAP · 5 Devil’s Press (RX 22½/15 Kg) · 10 Sit-ups · 15 Wall-balls
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Open Gym
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“M.I.R.” Dedicated to 3 Fallen Officers of the Milwaukee Police Department Michael Michalski Charles Irvine Jr Matt Rittner AMRAP in 30 Minutes With a Partner Station 1: “Michalski” 0:00 – 10:00 min Partner A: · 23 Wall-balls (RX 9/6 Kg) · 53 Double-unders Partner B: · Abmat…
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Skill Development: Movement Warm-up · Shoulder mobility · Double-unders · Lifts if doing them WOD “Fun Friday” 40 minutes to accumulate Max Calories Your choice of movements: · Rower · Bike · Erg · 1 mile run = 100 calories · 800m run = 50 calories · 400m…
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Strength Development: Deadlift 5 sets @ 2 minutes · 1 deadlift per set · 1RM in 2 weeks · Focus – technique Benchmark WOD “Helen” 3 Rounds For Time: · 400 meter Run · 21 Kettle-bell Swings (RX 24/16 Kg) · 12 Pull-ups Time Guide: · …
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Skill Development: Movement Warm-up · OH Plate lunge steps · Toes-to-Bar or Knee Raises · Double-unders WOD 30 Minute CAP 10 Rounds For Time: · 10 OH Plate Lunge steps (RX 20/10 Kg) · 10 Toes-to-Bar OR Knee Raises · 40 Double-unders · 10 Push-ups OR …
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Strength Development: Back Squat 5 sets @ 2 minutes · 1 back squat per set · 1RM in two weeks · Focus – technique WOD 3 X 5 Min AMRAP’s 0:00 – 5:00 · 200 meter run, into AMRAP: · 8 Clean & Jerk (RX 60/40 Kg)…
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Skill Development: Ring Skills · Ring Rows/Ring Dips · Toes-to-Rings · Ring Muscle-ups WOD 22 Minute CAP 10 Rounds For Time: · 12 Sit-ups · 6 Handstand Push-ups · 3 Ring Muscle-ups OR 9 Toes-to-Rings OR 9 Ring Rows
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