3/20/2016

Rest day

3/19/2016

16.4

3/18/2016

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

3/17/2016

A. Back Squat - 2 reps every 30 seconds x 10 sets @ 55% - SPEED reps
+
Every 8 minutes x 24 minutes (3 sets)
40 Calorie Assault Bike
30 Hand Release Push-Ups
20 Thrusters 95/65

3/16/2016

Spend 30-45 minutes mobilizing and prepping for Thursday

3/15/2016

A. Snatch Pull x 1 + Power Snatch x 1 + OHS x 1 + Snatch x 1 - 1 complex every 2:30 x 15 minutes (8 sets) @75-80% of Snatch 1RM
+
EMOM x 20
odd - 20 Second Assault Bike + 3 MUs
even - 7 TNG Power Snatch @ 95/65 (work on cycling)

3/14/2016

A. Power Clean off 6" blocks x 1 + Front Squat x 2 @ 80% of 1RM Power Clean - Every 2 minutes x 20 minutes
+
Every 5 minutes x 20 minutes
250m Row @ 93-95%
25 KB Swings 70/53
15 Burpee Box Jump Overs 24/20