Strength/Recovery/Make-ups
1) EMOM 10
1 strict pull-up with max weight
2) Strength make-ups
3) Team stretch
5/02/19
02
May
2019
5/01/19
01
May
2019
WU:
Run 1 lap
30 KB swings
Strength:
1) Warm up to 95% of 1RM deadlift
2) Every 2 minutes for 10 rounds, 1 deadllift at 95% of 1RM
Cond: For time
Run 1 mile
4/30/19
30
Apr
2019
WU: 3 rounds
30 sec handstand hold
10 situps
Strength:
1) Warm up to 95% of 1RM strict press
2) Every 90 seconds for 10 rounds
1 strict press @ 95% of 1RM
Cond: 10 rounds for time
6 power cleans
1 OH barbell carry 50 ft
RX: 135/95
S1: 95/65
S2: 65/45
4/29/19
29
Apr
2019
WU:
20 squat jumps
Y stretch
Strength:
1)Warm up to 95% of 1RM BS
2)Every 90 seconds for 10 rounds
1 back squat @ 95% of 1RM
Cond:”Chelsea” EMOM 20:
5 pull-ups
10 push-ups
15 air squats
*score=when you cannot complete work within the minute
4/26/19
26
Apr
2019
WU: 10 TGUs
Strength:
1) Warm up to 93% of 1RM front squat
2) Every 90 seconds, do 1 front squat @ 93% of 1RM
Cond:
5 rounds for time:
12 wallballs
12 pull-ups
12 power snatches
2 turkish get-ups
RX: 20/14, 95/65, 50/35
S1: 14/10, 65/45, 35/20
S2: 14/10, 45/35, 20/15
4/25/19
25
Apr
2019
Strength/Recovery/Make-ups
1) EMOM 10
1 Strict pull-up with max weight
2) Team Stretch
3)Strength make-ups
4/24/19
24
Apr
2019
WU:
20 Squat jumps
20 Hollow arches
20 RDLs with bar
Strength:
1) Warm up to 93% of 1RM deadlift
2) Every 2 minutes, 1 deadlift @ 93% of 1RM
Cond:
21-15-9
DB GTOH
Burpee over DB
RX:50/35
S1: 35/25
S2: 25/15
4/23/19
23
Apr
2019
WU:
20 DB Arnold press
20 tempo ring rows
Strength:
1) Warm up to 93% of 1RM strict press
2) Every 90secs 1 strict press @ 93% of 1RM
Cond: "The Chief"
Five rounds: 3 minute AMRAPs
3 power cleans
6 push-ups
9 air squats
Rest 1 minute between rounds
4/22/19
22
Apr
2019
WU: 3 rounds
10 PVC OHS
10 Supermans
10 BTN Presses
Strength:
1) Warm up to 93% of 1RM BS
2) Every 90secs for 10 rounds
Back squat single @ 93% of 1RM
Cond: 3 RFT
1 lap
15 OHS
RX: 135/95
S1: 95/65
S2: 65/45
4/19/19
19
Apr
2019
WU:
50 DUs
20 Burpees
Warm up to 90% of 1RM FS
Strength: Every 90secs x 10
1 Fronts Squat @ 90% of 1RM
Cond: For Reps
1 min – Row meters
3 min – DUs
5 min – Burpees
*1 min rest between movements
**score is total reps
