THU: 1 MAY 14

Run: 3 x (200m, 400m, 600m) recover 1:1 work/recover ratio

WED: 30 APR 14

STRENGTH:
ME: Shoulder Press

Recover 5:00 - 10:00 then perform WOD

WOD:
5 Rounds For Time Of:
10 - Strict Pull Ups
20 - KB Snatches (1.5/1pood)
40 - Air Squats

TUE: 29 APR 14

"Tabata"

Run: 8 x 20:10

WOD:
For Time:
"Grace"
30 - Clean & Jerks (135/95)

MON: 28 APR 14

STRENGTH:
Squat 3×5
Press 3×5


WOD:
Complete 6 rounds for time:
Barbell Walking Lunge @ 35% of 1 RM FS – 12 reps (6 RT/ 6 LT)
Sprint 25 yards – 1 rep
Dips – 12 reps
*Barbell walking lunge is done by placing a bar on your back and lunging out until your back knee touches the ground, then stand up and repeat.
*make sure to step out into a long enough lunge where your front knee is even with your front toe.

SAT: 26 APR 14

REST/RECOVERY

SUN: 27 APR 14

REST/RECOVERY

FRI: 25 APR 14

STRENGTH:
ME: Back Squat

Recover 5:00 - 10:00 then perform WOD

WOD:
For Time and Reps:
Tabata Squats
Run 1 mile

THU: 24 APR 14

Run: Repeat 800m, recover 1:1- 6 rounds

WED: 23 APR 14

STRENGTH:

ME: Floor Press

Recover 5:00 - 10:00 then perform Wod

WOD:

For Time
21 - Press (95/75)
Run 400m
21 - Push Press (95/75)
Run 400m
21 - Push Jerk (95/75)

TUE: 22 APR 14

Row: Repeat 1k, recover 4:00, -8 sets

MON: 21 APR 14

STRENGTH:
ME: Power Clean

Recover 5:00 - 10:00 then perform Wod

WOD:
As Many Rounds As Possible In 6:00 of:
2 - Power Cleans (90% 1RM)
10 - Back Extensions

Rest 5 minutes, then

"Annie"
50-40-30-20-10
Double Unders
Sit Ups

SUN: 20 APR 14

REST/RECOVERY

SAT: 19 APR 14

REST/RECOVERY

FRI: 18 APR 14

STRENGTH:
DE: Box Squat 10x2 on :45 @ 65% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD:
For Time:
20 - Turkish Get Ups (1.5/1pood)
40 - Air Squats
60 - Burpees

THU: 17 APR 14

Lumberjack 20

20 Deadlifts 275/185
400m Run
20 KB Swings 70/44
400m Run
20 OHS 115/77
400m Run
20 Burpees
400m Run
20 Pull ups
400m Run
20 Box Jumps 24/20
400m Run
20 Squat Cleans 95/65
400m Run

WED: 16 APR 14

STRENGTH:
DE: Jerk 10x2 on :45 @ 65% 1RM

 Recover 5:00 - 10:00 then perform Wod

WOD:
25m - Handstand Walk

then

As Many Rounds AS Possible in 10:00 Of:
3 - Handstand Push Ups
6 - Toes-to-bar

TUE: 15 APR 14

Run: Repeat :30 on, :30- 6 rounds

WOD:
3 Rounds For Time Of:
Run 400m
12 - Pull Ups
25 - KB Swings (2/1.5pood)

MON: 14 APR 14

STRENGTH:

DE: Push Press 12 sets of 2 reps @ 55% on 0:45

 Rest 5-10 minutes then perform WOD.

WOD:
As many rounds as possible in 15:00 of:
Row 1000m
12 Thrusters, 95/65
15 Burpees

SUN: 13 APR 14

REST/RECOVERY

SAT: 12 APR 14

REST/RECOVERY

FRI: 11 APR 14

STRENGTH:
ME: Clean

Recover 5:00 - 10:00 then perform WOD

WOD:
4 Rounds For Time Of:
12 - Hang Cleans (50% 1RM)
12 - Ring Dips

THU: 10 APR 14

Perform 20-45 min of skill/drills prior to WOD

WOD:

Run: Repeat :60sec on, :60sec off, until form/pace deteriorates

WED: 9 APR 14

STRENGTH:
DE: Floor Press 10x2 on :60 @ 65% 1RM


Recover 5:00 - 10:00 then perform CFE S&C Wod

WOD:

4 Rounds For Time Of:
Run 400m
10 - Bench Press (Body Weight)
10 - Pull Ups

TUE: 8 APR 14

ENDURANCE:

Row: Repeat 7:00 on, 3:00 off until form/pace deteriorates

Recover 5:00 - 10:00 then perform WOD

WOD:
5 - 5 - 3 - 3 - 3 - 1 - 1 - 1 - 1
Snatch

MON: 7 APR 14

STRENGTH:
DE: Deadlift 12x2 on :45 @ 65% 1RM

Recover 5:00 - 10:00 then perform WOD

WOD:
3 Rounds For Time and Reps Of:
2:00 - Max Double Unders
25 - Pull Ups

SUN: 6 APR 14

REST/RECOVERY

SAT: 5 APR 14

REST/RECOVERY

FRI: 4 APR 14

STRENGTH:
ME: Shoulder Press

Recover 5:00 - 10:00 then perform CFE S&C Wod

WOD:

7 Rounds For Time Of:
3 - Shoulder Press (85% 1RM)
6 - Chest to Bar Pull Ups
12 - Box Jumps (24")

THU: 3 APR 14

Team WOD: In teams of 2 complete total reps of the following: 100 Wall Balls (20#/14#) 100 KB Swings (53#/35#) 100 Push Press (65#/53#) 100 Box Jumps (24″/20″) 800 meters run

WED: 2 APR 14

STRENGTH:
ME: Front Squat

Recover 5:00 - 10:00 then perform WOD

WOD:

3 Rounds For Time Of:
6 - Front Squats (80% 1RM)
60 - Double Unders