THURSDAY (26 MAY 16)

STRENGTH

In sets of 3, work up to and establish a 3RM Overhead Squat.


WOD:

For Time:

50 Sit-up Buy In (Ab-mat if you have one).
THEN
10 Rounds for time of:
5 x Back Squat (185/135)...scale as needed.
10 x Pushups
THEN
50 Sit-up Cash Out

WEDNESDAY (25 MAY 16)

STRENGTH: Back Squat

Build up to and attempt to establish a new 1RM back squat.


WOD (15 MIN ARMAP)

500m Row
5 x Pull-ups
10 x Push-ups
15 x Sit-ups

TUESDAY (24 MAY 16)

STRENGTH:

Every 2 min, on the 2min mark.

8x8 of Strict Press.

Then

8x8 of Flat Bench.

*Increase between sets as able.



WOD

5 Ronds for time:

10 x Chest to bar pull-ups.
10 x Thruster (95#/65)
50 x DUs........If you can't do 50 with fewer than 3 breaks, then do singles.
10 x Burpees over Bar.
-Rest 2 Min*

*If you finish a round in under two minutes you get the extra time for rest.  So if you finish the first round in 1:51.  You don't start until 4:00...thus you get 2:09 of rest.  You're Welcome.

MONDAY (23 MAY 16)

Regional Nate...Scaled

3 Rounds for Time:
400m Run*
20 x GHD Sit-ups
7 x Dead Lift  (245# / 155#):  Use a weight that is about 80-85% of your 1RM.

*If working out in Arvin.  Run from weight platform to Hayes track.  Complete 2 x laps in Hayes, and run back into 3rd floor weight room to GHD.  From GHD head to weight platform for DLs...repeat two more times.


The Rx workout is:

3 Rounds for Time:
400M Run
40 x GHD
7 x DL (405# / 275#)




FRIDAY (20 MAY 16)

Run a 5K for time.

OR

If you took a mid-week rest day you can do the workout for that day.



Congratulations to the members of the class of 2016 graduating this weekend!

THURSDAY (19 MAY 16)

STRENGTH
1. FRONT SQUAT: 20 REPS X 1 SET.  Work up to a weight with little warm up….about what you feel comfortable with for 12-15 reps, then do 1 set of 20; breathing (3 large breaths) for each squat.  20 REPS!  This should be brutal.
2. 5X5 strict military presses

WOD: 9 MIN AMRAP
3 HSPUs
3 Pistols (each leg)
9 Burpees
12 KBS (53/35)

WEDNESDAY (18 MAY 16)

Strength: Deadlift:  After warm-up:  Start 1st rep every 3 Min.
5 Reps x 70% / 75% / 80% / 85% / 85% / 85% (% of Working 1RM).
*In between each round complete 40 x Double-unders.
**3 Min includes time to do the lift, 40 x DUs and change weights.
***If you have a legitimate and recent 1 rep max deadlift, take the percentages off of 90% of your 1 RM...this becomes your working 1RM.

Work Capacity: EMOM: 5 rounds (20 minutes) – EMOM, perform:
-Min 1 = 10x power snatch (95#/65#)
-Min 2 = 15x pull ups
-Min 3 = 10x Thrusters (95#/65#)
-Min 4 = Rest