FRIDAY (29 APR 16)

Strength: Clean + hang clean: 10 rounds, every 2:00, perform:
-1x squat clean + 2x hang squat clean. (Start at a moderate weight and increase the weight each round so the last set is a max for the day.)
Work Capacity: 5 rounds – Every 4 minutes, complete:
-Row 500
-20 x Sit-ups
-20 x Push-ups
-With any time remaining: Max Burpees
*Rest 60 seconds between rounds:  Score is total number of Burpees performed in 5 rounds.
Conditioning (Optional): 8 rounds – Every 60 seconds, perform:
-1x 200m sprint. If you are unable to keep up this pace, sit out the round you miss, then continue with the following round.

THURSDAY (28 APR 16)

STRENGTH

Snatch:  Build to and attempt to establish  a 1RM snatch.



WOD

Aerobic Intervals:

5 Rounds of:

800m Run with 3 min rest between rounds.

800m Row with 3 min rest between rounds.

Bike 2 Miles with equal work to rest ratio.


If you ran / rowed last time, do the other this time...or bike.



CONDITIONING

Work on Muscle-Ups:  Pull chest to bar and continue to look at ceiling, as you transition to get chest over bar look down at floor.

1.  Tutorial
2.  Making your Bar Muscle Better


WEDNESDAY (27 APR 16)

STRENGTH

Front Squat 5 - 5 - 5 - 5 - 5 (5x5)

Then

Pull Workout:  Complete the workout (set/rep scheme) of the most difficult pulling workout you can do (one of the following):

1.  Bar-Muscle Up: 5x5
2.  Chest 2 Bar Pull-up: 5 x 6
3.  Strict Pull-up: 5 x 7
4.  Kipping Pull-up: 5 x 8


CONDITIONING

4 Rounds for time:

20 x KBS (53/35)
20 x Toes 2 Bar
20 x Double Unders
20 x Wall Ball (20/14)
20 x Push Ups





TUESDAY (26 APR 16)

CONDITIONING

50-40-30-20-10 reps for time (10 min cap):
Double-Unders
Abmat Situps
—rest 5 min, then do—
2000m Row

STRENGTH / Endurance (4 Rounds)
Max Rep Bench Press (95/65)
Rest 2 Min & repeat

MONDAY (25 APR 16)

STRENGTH

1. Back squat: 5, 5, 5, 4, 3. ( last set is heaviest)
2. Clean deadlifts: 5, 5, 5, 4, 3.  same form as a clean, but 10-20% more than your best clean with good technique.
3. Strict Press: 5, 5, 5,
4. Push Press: 3, 3, 3,
*Lots of strength work so you need to make sure you are very strict on rest and getting back onto the bar.

WOD
10 MIN AMRAP
ROW x 250m
15 x Sit-up (Ab-mat if you have one)
25 x Double-Unders (Scale to single if you don't have doubles)
15 x HR Push-ups.




FRIDAY (22 APR 16)

STRENGTH


1. 3 pos cleans+jerk: 1 from high hang, 1 from mid thigh, 1 from floor+1 jerk–2 sets.


2. 2 pos cleans+jerk: 1 from mid thigh, 1 from floor+1 jerk—2 sets.


3. clean and jerks……4 sets.


4. clean deadlifts: 3, 3, 2, 1, 1……on the last rep take 10 sec to get back to floor.


5. pull ups x 25 total. strict.




WOD


4 Rounds for time:
25 x wall ball (20/14)
3 x Hayes Laps (about 800m)


Complete wall ball just outside entry way to Hayes track (North Side). 

THURSDAY (21 APR 16)

WOD

Complete the following for time:

Run 400m
Rest 1 min
Run 800m
Rest 2 min
Run 1200m
Rest 3 min
Run 1600m


STRENGTH

Push-ups

21-19-17-15-13-11-9-7-5-4-3-2-1

Your rest between each set is equal to the time it takes you to complete the previous set.