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This Weeks Training 4/11/16 – 4/15/16

11
Apr

This Weeks Training 4/11/16 – 4/15/16

Monday
Skill/Strength
Back Squats
warm up to 70%-80% of 1RM
then
EMOM for 10 minutes x 3 reps
WOD
Prison Break
15 rounds
15-14-13,-…-3-2-1x Burpees
Sprint 100m
Tuesday
Skill/Strength
Waiters Walks 55/35
Accumulate 8 passes across short length of gym
– swap arms each pass so you end up with 4 passes per arm.
WOD
15-minute timecap
Start with 1600m run then in the remaining time complete max rounds of
5x Power clean (135#/95#)
10x Burpees
15x Sit-ups
Wednesday
Skill/Strength
Push Jerk 135/95
EMOM for 10 minutes x 5 reps
WOD
4 rounds
10 x SDHP (95/65)
15 x hollow rocks
20 x Dubs (3:1)
Thursday
Skill/Strength
Work up to a max load, rest exactly 2 minutes between lifts
Snatch grip deadlift 1RM
WOD
For time
50x Push-ups
50x Pull-ups
50x Hanging leg raises
50x Squats
50x abmats
50x Jumping jacks
Friday
Skill/Strength
Front Squat
warm up to 70%-80% of 1RM
then
EMOM for 10 minutes x 3 reps
WOD
Team WOD
4 players, 2 guys/2 girls
8,000# worth of Deadlift
6,000# worth of Power cleans
4,000# worth of Shoulder to overhead
– scale according to teams. Try to make sure there are 2 guys and 2 girls but modify and scale accordingly.

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