May 19
Joint Mobility Drillz
Warm Up:
3 burgeners
3 front rack lunges 3R, 3L
6 medicine ball cleans
3 rounds
Over Head Squat:
3 @ 70%
3 @ 80%
3 @ 90%
Over Head Squat NE:
3 x 5, focus on technique and mechanics
Power Clean:
2 power cleans
10 box jumps @ 20″/24″
every minute on the minute for 10:00
* moderate to heavy take a 5lb to 15lb increase from last weeks lift
Barbell Training and Physical Therapy:ss
May 18
Joint Mobility Drillz
Warm Up:
to be posted on white board
Bench Press:
3 @ 70%
3 @ 80%
3 + @ 90%
Bench Press NE:
3 x 5, look to sustain with a 5lb to 10lb increase from last weeks 3 x 5
25 – 20 – 15 – 10 – 5 reps of
hands off push ups
walking lunges
ring dips
squats
for time
* scale up or down
May 17
The Story Of Frozen Food: A BirdsEye View
Joint Mobility Drillz
400 meter run backwards
Warm Up:
6 broad jumps
6 split lunges
3 skin the cats
3 forward rolls
3 rounds
5 power snatches @ 75lbs/115lbs
10 mountain climbers @ 4 count
5 rounds for time
400 meter farmers carry
400 meter run
400 meter farmers carry
400 meter run
20 turkish get ups
for time
*load to be determined
May 16
Joint Mobility Drillz
Warm Up:
to be posted on white board
Back Squat:
3 x 70%
3 x 80%
3 + x 90%
Back Squat NE:
3 x 5, adding 10lbs to 15lbs to last effort
3 timed rounds of:
30 kettlebell swings @ 1.5pood/2pood
15 burbees
30 double unders
*3:00 time cap on each round
May 15
Joint Mobility Drillz
Warm Up:
to be posted on white board
Shoulder Press:
3 x 70%
3 x 80%
3 + x 90%
Shoulder Press NE:
3 x 5, add albs to last effort
L – run
20 wall ball shots
3 rounds for time
May 14
Joint Mobility Drillz
Warm Up:
to be posted on white board
L – run
10 hang power cleans to push press
10 front squats
*load @ 95lbs/65lbs
3 rounds
“Michael”
800 meter run
50 back extensions
50 sit ups
*for time
*scale each wod as needed, deload or upload
May 13
Joint Mobility Drillz
400 meter run
Warm Up:
3 rounds of:
8 romanian deadlifts
8 box jumps @ 20″ / 24″
8 inch worms @ alternating 4 forward 4 backward
Deadlift:
3 x 70%
3 x 80%
3 x 90%
Deadlift NE:
5 x 5 working up to a heavy set of 5
800 meter row
40 burpees
20 toe to bars or 50 sit ups
for time
May 12
Joint Mobility Drillz
Warm Up:
5 bej squats
5 squat presses (use to call these szotts press)
5 banded goodmorings
3 rounds
Over Head Squat:
5 x 65%
5 X 75%
5 X 85%
Over Head Squat NE:
3 x 5, warm up to a moderate load that allows you to perform a flawless and repeatable rep for 3 sets.
Power Clean:
2 power cleans every 1:00 on the minute for 10:00
*focus on neat movement and a firm rack
*moderate to heavy
May 11
Eastern Market Outing Following The Wod Today:
Main purpose is to compare price and quality and determine the most convenient and practical way as a group to bulk purchase and divide produce and meats.
Joint Mobility Drillz
Warm Up:
10 supine ring rows
10 inverted push ups
10 bent over rows 5(rt) 5(lt)
3 rounds
Bench Press:
5 x 65%
5 x 75%
5 + x 85%
Bench Press NE:
3 x 5 example 5 x 5 x 5 x 5 x 5, first 2 sets being part of your warm up.
3 rounds of:
1:00 max rep sit up medicine ball throws @ 14lbs / 20lbs
1:00 max rep true push up
1:00 max rep broad jumps
1:00 max rep double unders
May 10
Joint Mobility Drillz
Warm Up:
5 medicine ball cleans
5 push jerks
10 reverse overhead lunges
3 rounds
4 rounds of:
hang power clean
front squat
push press
lunge (rt)
lunge (lt)
*1 round consist of 6 sets
*load @ dumbbell / kettlebell increasing load every round, going heavy
*do not set load down during round / rest as needed between rounds
*lunge performed in rack position
Every 1:00 On The 1:00: for 12:00
40 yard odd lift and carry
