Monthly Archives: March 2016

1-Apr-16-WK0

  A. Weightlifting: Snatch High Pull + Power Snatch (Focus in on keeping the bar close and pulling long, not weight lifted) 5x1   B. WOD: 5 Rds For Time (15 Min cap) 20 Calorie Row 16 Snatches 75/55# 4 Muscle Ups  
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1-Apr-16

A. Warm Up: NFT 30 Calorie Row -3 Rds NFT 12 GHD Hip Ext 10 Pressing OHS 8 Close Grip Push Ups   B. Weightlifting: Snatch High Pull + Power Snatch (Focus in on keeping the bar close and pulling long, not weight lifted) 5x1   C. WOD: 5 Rds For Time (15 Min cap)…
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30-Mar-16-WK0

A. Strength: Back Squat Find A 5RM   B. WOD: AMRAP 10 min 10 T2B 2-4-6-8-10-12-14-etc Front Squats 155/105#
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30-Mar-16

A. Warm Up: NFT 750m Row -3 Rds NFT 5 Butterfly Pull Ups (time to practice kipping/butterfly) 10 Good Mornings 15 A.R.E. Squats   B. Strength: Back Squat Find A 5RM   C. WOD: AMRAP 10 Min 10 T2B 2-4-6-8-10-12-14-etc Front Squats 155/105#   D. Cool Down: Pattern Reset 10 Wall Squats :30 Superman :30…
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29-Mar-16

A. Warm Up: NFT 70 DU’s -3 Rds NFT 5 Strict HSPU (if easy go deficit) 10 T2B 15 Med Ball Cleans   B. Strength: Push Press Find A 3RM   C. WOD: For Time 1,000m Row 50 Box Jumps 30 Push Press 95/65#   D. Cool Down: Mobility T-Spine Hamstring Stretch/Roll Out
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29-Mar-16-WK0

A. Strength: Push Press Find A 3RM   B. WOD: For Time 1,000m Row 50 Box Jumps 30 Push Press 95/65#
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28-Mar-16-WK0

**Coaches Note. For the next two weeks we will be following the main gym's program. This is to allow a little off season break for the Open athletes. Athletes who advance to the second stage (Masters/Teens/Regionals) there will be a one one week break and then push on to prep for the next phase of…
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28-Mar-16

A. Warm Up: NFT 30 Air Squats (controlled and perfect) -3 Rds NFT 12 KBS 6 Strict Pull Ups 12 Lunges   B. Strength: Deadlift Find A 1RM   C. WOD: 50 DU’s 12 Deadlifts 275/185# 50 DU’s 9 Deadlifts 275/185# 50 DU’s 6 Deadlifts 275/185# 50 DU’s   D. Cool Down: Row 1min @…
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