4/17/2016

Rest Day

4/16/2016

"Track Day"
Warmup:
3 sets:
100' Jog
100' High Knees
100' Butt Kicks
100' Toy Soldiers
5 Inchworms
:30 Second Plank Hold
:15 Second Runners Lunge/Side
+
For time:
200m Sprint
rest as needed
400m Sprint
rest as needed
800m Sprint
rest as needed
1600m Sprint
rest as needed
5-10 minute cool down jog

GO TO A REAL TRACK, NOT THE STOP N SHOP ONE

4/15/2016

A. Squat Snatch x 30 reps @ 80% of 1RM
rest 5 minutes
B. AMRAP 7
5 C2B Pull-Ups (scale to regular pull-ups)
5 HSPU (open standards)
rest 5 minutes
C. 50 Toes to Bar
rest 5 minutes
D. At 100% MAX EFFORT
1 Minute Row (max calories)
5 minutes Rest
1 Minute Assault Bike (max calories)

4/14/2016

A. Squat Clean - 1RM
B. Squat Clean x 30 reps @ 80% of A
+
30 Minute Row
*cover max distance*

4/13/2016

OFF

4/12/2016

A. Overhead Squat - 1RM
B. Push Press - 1RM
+
For time:
100 Burpee Box Jumps 24/20

4/11/2016

A. Clean & Jerk - 1RM (20 minutes)
B. Weighted Pull-Up - 1RM (15 minutes)
C. Weighted Ring Dip - 1RM (15 minutes)
+
AMRAP 5
10 Power Cleans 95/65
10 Calories Assault Bike
*this is to be done at 100%*

*YOU GUYS WILL NEED TO COORDINATE WITH THE COACHES IN THE AM ABOUT TAKING 1-2 Bikes as we are using them for class.  Class gets priority.