Rest Day
*if you're repeating hit up Brynn's Yoga for some active recovery*
2/26/2016
A. 10-15 minutes trouble area specific mobility
B. Ido Portal Squat Routine
C. Band Pull-Apart Series or Crossover Symmetry
D. 3 sets:
500m Row @ 90-95% intensity (10-12 seconds off PR)
rest 2 minutes
E. Walk through Open WOD movements and gameplan
B. Ido Portal Squat Routine
C. Band Pull-Apart Series or Crossover Symmetry
D. 3 sets:
500m Row @ 90-95% intensity (10-12 seconds off PR)
rest 2 minutes
E. Walk through Open WOD movements and gameplan
2/25/2016
A. Power Clean x 1 + Front Squat x 3 x 5 sets *building*
+
AMRAP 10
10 Deadlifts 115/75
10 Bar Facing Burpees
10 Shoulder 2 Overhead 115/75
+
2000m Cooldown Row @ 80-85% effort
+
AMRAP 10
10 Deadlifts 115/75
10 Bar Facing Burpees
10 Shoulder 2 Overhead 115/75
+
2000m Cooldown Row @ 80-85% effort
2/23/2016
A. Muscle Ups - 6 reps AFAP rest 1:30 x 3 sets (practice jumping MUs as scale)
+
EMOM x 16
odd - 20 Second Row Sprint + 1 HEAVY Thrusters
even - 6-10 UB Chest 2 Bar Pull-Ups
+
EMOM x 16
odd - 20 Second Row Sprint + 1 HEAVY Thrusters
even - 6-10 UB Chest 2 Bar Pull-Ups
2/22/2016
A. Power Snatch x 1 - Every 90 seconds x 12 minutes (8 reps) 80-85%
+
5 rounds:
10 Power Snatch 75/45
15 Overhead Squats
40 Double Unders
+
3 minutes Assault Bike @ 300/240 Watts
rest 1 minute x 2-3 sets
+
5 rounds:
10 Power Snatch 75/45
15 Overhead Squats
40 Double Unders
+
3 minutes Assault Bike @ 300/240 Watts
rest 1 minute x 2-3 sets
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