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Month: May 2017
Month: May 2017
4 Rounds: 20ft Inchworm 3 sets of 10sec 1/4 DL pull 30sec Hollow Hold 40ft Heavy KB waiter carry Then 4 Rounds: 10 Peg Board Leg raises 10 Weighted Sit-ups 10 Weighted Back Ext. 10 Tuck Sit to L Sit Ext. on Parallettes
RED E5MOM for 30:00: Run 400m 12 Chest to bar Pull Ups 20 ABMAT Situps WHITE E5MOM for 25:00: Run 300m 10 Pull Ups 15 ABMAT Situps BLUE E5MOM for 20:00: Run 200m 10 Ring Rows 10 ABMAT Situps SPRINT each round. CTB sets should be less than 2 sets each time or scaled appropriately.
Weightlifting Power Clean (1) Find a 1RM Power Clean. POTWD4 Row 500m x 3 Rest 3:00 Record each round
Weightlifting Back Squat (3RM) Take 10 minutes to work up to a 3RM. 3x30s Hollow Holds 3x30s Superman Holds 3x30s Front Scale 3x30s Side Scale 3x30s V-Sit Drill 3×10 V-Ups 3x30s Ring Support Holds 3x30s L-Sit Holds 3x30s Hand Stand Holds
Weightlifting Split Jerk (1RM) Shoot for a 1RM. Post Open Cycle Day 3 RED 21-18-15-12-9-6-3: Push Jerk 115/75lbs Calories on Bike or Rower WHITE 18-15-12-9-6-3: Push Jerk 95/65lbs Calories on Bike or Rower BLUE 15-12-9-6-3: Push Jerk 75/55lbs Calories on Bike or Rower Time domain is 8-12 minutes. Barbell work should be no more than
Weightlifting Squat Snatch (1RM) Go for broke! RED For Time: For Time: 2 Mile Run WHITE For Time: 1.5 Mile Run BLUE 1 Mile Run
Weightlifting Power Clean (2-2-2-2-2-2) The catch should be well above parallel. Work at a weight between 70-80% and allows you to stay controlled with perfect form. RED 4 Rounds: 20 Air Squats 20 Push Press 95/65lbs WHITE 3 Rounds: 20 Air Squats 20 Push Press 75/55lbs BLUE 3 Rounds: 15 Air Squats 15 Push Press
Weightlifting Back Squat (4-4-4-4) @75-85% no oly’s belt or sleeves. Clean it up. RED For Time: 50 Lateral Bar Burpees 30 Front Squats 185/125lbs 15 Ring Dips WHITE For Time: 40 Lateral Bar Burpees 20 Front Squats 155/115lbs 10 Ring Dips BLUE For Time: 35 Lateral Bar Burpees 25 Front Squats 115/105 15 Box Dips
Tabata x 4: Hollow Hold Superman Plank Right Plank Left Plank Plank Superman Hollow Hold Rest 1:00 Cycle through all movements in 1 Tabata.
Weightlifting Squat Snatch (3-3-3-3-3) Perfect reps only. Between 60 and 95%. RED 3 Rounds: 20 KB Snatch 53/35lbs 60 Double Unders Rest 2:00 WHITE 3 Rounds: 20 KB Snatch 35/26lbs 30 Double Unders Rest 2:00 BLUE 3 Rounds: 20 DB Snatch 35/20lbs Rest 2:00