4/30/2014

D.R.O.M.s

Strength
5×8 @ 65/70% 1rm
Strict press
Bench press

Partner Metcon:

4 min AMRAP
KB Swings 53/35
Over Head Plate Lockouts 45/25

1min rest

4 minAMRAP
Push Press 95/65
Bar hold 135/95

1min rest

4 min AMRAP
Bench press 95/65
Plank hold

4/29/2014

D.R.O.M.s

Burpees to “Smooth Criminal”

Strength
5×8 Strict/Weighted Pull-ups

Metcon:
“Annie”
50-40-30-20-10
Double Unders
Sit-ups

4/28/2014

D .R.O.M.s

Strength
Back squat
5×8 65/70% 1rm
Deadlift
Work form
Light weight

Metcon
5 rounds
10 Squats 135/95
10 box jumps

4/25/2014

D.R.O.M.s

Mobility

2-2-2-2-2 @90% 1RM
Snatch
Cleans

Metcon – “Death By”
Hang Cleans (115/75)

4/24/2014

D.R.O.M.s

Skills
Muscle up progressions
Rear tuck supports/back levers/

Metcon:
3 rounds
7 muscle ups
400 m run

4/23/2014

Strength
Push jerks/Bench press
5X2 at 90% 1RM

Metcon:
Tabata
Dynamic Push-ups
Push Press 115/75
Burpees
Ring Rows (RX feet on box w/ feet and hands in line. body as parallel to ground as possible)

4/22/2014

Skills
5 Min Plank holds (45 on 15 off)  
Lat active pulls
Working towards a flat horizontal to the ground pull

Metcon:
500m row
20 floor sweepers 135/95
400 m run
40 Toes to bar
150 double unders
60 Sit-ups

4/21/2014

Strength
Back squats
5×2 at 90% of 1RM

10 Rounds
10 Deadlifts 185/135
10 Push-ups
Do not go too heavy, form is key NO rounded backs! And NO rebounding off the ground! Touch and goes are fine slam and goes are not. Control your weight.

4/18/2014

D.R.O.M.s

Skills:
Max Effort L sit,
ME ring supports
ME hand stand holds
500 m row for time.

Metcon
5 rounds
20 wall balls
5 wall walks

4/17/2014

D.R.O.M.s

Strength: 8 min EMOM, 5 power cleans (135/95)

Metcon: Versus WOD
4 Rounds
400 m run
Hang clean (95/65) for reps