Wednesday – 041614

Guinness getting one of the classes fired up for Monday's 800 meter sprint!

Guinness getting one of the classes fired up for Monday’s 800 meter sprint!

Strength
Crossover Symmetry Activation, then
Split Jerk
Find your 1 rep max.

Post your scores to the Whiteboard.

Weakness Training
The first two days of the week have been rough, take this opportunity to do classic Weakness Wednesday. Learn how to do something new or work on something you want to get better at. You may also make up any workout you have missed along the way.

 

Tuesday – 041514

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Your mens and women’s teams at RAID games over the weekend! The men took second and the women took first! Competition season is picking up and if you are someone who is looking to be more competitive in the sport of fitness, I think you know where you need to be!

Workout of the Day
With a running clock,

AMRAP in 5 minutes of of 5 unbroken front squats (225/153)
Rest 3 minutes, then at the 8 minute mark,
AMRAP in 4 minutes of lateral bar burpees
Rest 3 minutes, then at the 15 minute mark,
3 rounds for time:
15 Hang power snatch (135/93)
30 Sit-ups
50 Double-unders

Yes, the front squats are from the floor.  Scale the double-unders to 3x as many single-unders.  The 3 rounds are capped 15 minutes.

Post your scores to the Whiteboard.

Monday – 041414

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Workout of the Day
With a running clock:

AMRAP 5 unbroken strict pull-ups in 5 minutes
Rest 3 minutes
At 8 minute mark,
800 Meter Run for time
At the 15 minute mark,
4 rounds for time:
10 Deadlifts (155/113)
10 Hang power cleans (155/113)
10 Box jumps (24/20)

Post your scores to the Whiteboard.

Friday – 041114

Danielle, will WOD for cupcakes!

Danielle, will WOD for cupcakes!

Strength
Push Press
Find your 3 rep max.
You will find your 3RM, but you must get in 5 heavy sets of 3. Work your way up to 75% of your 1RM, each set after that counts as a “heavy” set.

Workout of the Day
With a 12 minute running clock:
8 minute AMRAP
25 KB Swings (53/35)
25 Air Squats
25 Push Ups
then in remaining 4 minutes,
Unbroken Double Under Ladder:
5 Unbroken DU
10 Unbroken DU
15 Unbroken DU….

For Rx, sets do not count until you have completed it unbroken then you can move on to the next set. If you can do double unders but with singles in between, you will be allowed to count your set as “unbroken” as long as you do not stop. This will be considered Rx-. Scores for Rx and Rx- are rounds+reps completed and highest unbroken set of DU. For those that DO NOT have double unders your workout will be:

12 Minute AMRAP
25 KB Swings
25 Air Squats
25 Push-Ups
50 Single Unders

Post your scores to the Whiteboard.

Thursday – 041014

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Britt judging Daniel during 14.5

EMOM
EMOM for 14 minutes:
Odd minute: Snatch Pull + TnG Squat Snatch + OHS @ 80% snatch
Even minute: 3 High Box Jumps (36/30) or higher

Workout of the Day
4 Rounds for time:
10 Power Clean + Front Rack Lunge (L) + Front Rack Lunge (R) + Push Press (115/73)
14 Toes to Bar

Post your scores to the Whiteboard.