Week of 3/22-3/28/15

LIFESTYLE

Day 1 

4 sets:

A1. Back Squat x 8-10; rest 2 min

A2. Scap Pull-ups x 10-12; rest 1 min

3 sets:

B1. OH Walking Lunge x 10/leg; rest 2 min

B2. Pull-up Negatives (jump up and lower as slow as possible) x 8; rest 1 min

+

3-5 sets AFAP:

10 Jump Squats

10 burpees

50 flutterkicks

rest 90 sec between

Day 2 

Complete 5 sets AFAP:

10 Heavy Russian KB Swings

15 Knees to Elbows or Chest

Sandbag Carry or Waiter’s Walk x 4 laps

Rest 45 sec then

20 DU or 50 singles

30 Ball Slams

rest 2 min btw sets

*If extra time, work Clean & Jerk Technique, foam roll, AD lite, stretch, or side planks.

Day 3

4 sets
A1. Snatch Pulls x 6; rest 1 min

A2. Bench Press x 6-8; rest 2 min

A3. Plank Hold x 45 sec; rest 1 min

+ 

5 Rounds for time

8 Deadlifts

12 perfect push-ups on tire or to plate

Day 4

Complete 5 sets:

3 Tough Power Cleans with Perfect Form OR 7 KBS

8 box jumps

10 Ring Rows or Banded Pull-ups

Rest 90 sec between sets

+

AD Sprints Go hard for 12 sec then walk/rest for 2 min between x 6-8

+

Abwheel Roll Out 4 x 10

Day 5

Open WOD 15.5 (Potluck dinner on Friday night following the WOD!)

Day 6

Partner WOD

26 Minute AMRAP:

8 Dumb Bell hang snatch (4 each arm @ 40/20#)

7 sit ups

6 lunges (3 each leg)

5 box jumps

One person working at a time, switch every round.

PERFORMANCE

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