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This Weeks Training – 3/28/16 – 1/1/16

27
Mar

This Weeks Training – 3/28/16 – 1/1/16

Monday
Skill/Strength
Deadlifts
5×5 @ 70% of 1 rm across

WOD
EMOM for 6 minutes
3 shoulder to overhead 135/95
6 pistols
rest 3 minutes
AMRAP 6 minutes
6 pullups
9 power cleans 135/95

Cool Down
Coaches Choice

Tuesday
Skill/Strength
Turkish Get Ups
accumulate 20 reps ( 10 each arm)

WOD
14 minute AMRAP
1 rope climb
10 OH Walking Lunges (45/25)
10 hollow rocks

Cool Down
Coaches Choice

Wednesday
Skill/Strength
Back Squats
5×5 @ 70% across

WOD
Annie
50-40-30-20-10
dubs
situps

Coaches Choice

Thursday
Skill/Strength
run 400m x 3
rest 1:1 and try and stay within 10 seconds of previous attempt

WOD
10-8-6-4-2
KB Snatch (alternating) 55/35
2-4-6-8-10
burpees

Cool Down
Coaches Choice

Friday
Skill/Strength
Strict Press
5×5 @ 60% of 1rm across

WOD
April Fools WOD
16 minute amrap
run 400m
5 burpee box jumps 24/20
10 wall balls 20/14

Cool Down
Coaches Choice

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