3/4/2016
A. 10-15 minutes trouble area specific mobility
B. Ido Portal Squat Routine
C. Band Pull-Apart Series or Crossover Symmetry
D. 500m Run - Every 4 minutes x 4 sets
E. Walk through Open WOD movements and gameplan
B. Ido Portal Squat Routine
C. Band Pull-Apart Series or Crossover Symmetry
D. 500m Run - Every 4 minutes x 4 sets
E. Walk through Open WOD movements and gameplan
3/3/2016
A. 3 Position Hang Power Clean - (high hang, above knee, below knee) - 1 complex every 2 minutes x 10 minutes (5 sets)
+
4 Rounds:
10 Power Cleans 135/95
12 Wall Ball Shots 30/20
15 Box Jumps 24/20
+
4 Rounds:
10 Power Cleans 135/95
12 Wall Ball Shots 30/20
15 Box Jumps 24/20
3/1/2016
A. Chest 2 Bar Pull-Ups - 10 UB every 90 seconds x 6 sets (if biceps are sore, sub out toes to bar)
+
EMOM x 20
odd - 15/10 Calorie Row
even - 3 Thrusters 155/105
+
EMOM x 20
odd - 15/10 Calorie Row
even - 3 Thrusters 155/105
2/29/2016
A. Front Squat - 3 reps every 2 minutes x 10 minutes (5 sets) @ 75-80%
+
AMRAP 12
3 Squat Snatch 135/95
15 Bar Facing Burpees
45 DUs
+
2 minutes Assault Bike @ 330/275 Watts
rest 1 minute x 4 sets
or
16.1 Repeat
+
AMRAP 12
3 Squat Snatch 135/95
15 Bar Facing Burpees
45 DUs
+
2 minutes Assault Bike @ 330/275 Watts
rest 1 minute x 4 sets
or
16.1 Repeat
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