Wednesday 4.25.18

STRENGTH (20min)
1a. single leg dl 5x8
1b. strict ttb 5x8 > straight leg raise> knee raise> 12 sit-ups+ 10 hollow rocks (must have partner hold small of back and toes pointed in front of rig to ensure strict)

WOD

STRENGTH (20min)
1a. single leg dl 5x8
1b. strict ttb 5x8 > straight leg raise> knee raise> 12 sit-ups+ 10 hollow rocks (must have partner hold small of back and toes pointed in front of rig to ensure strict)

WOD

21-15-9
Overhead squat> front squat 115/75
Bar facing burpee
Toes to bar


EXTRA
Reverse back rack lunge 5x6/side AHAFA 3min rest between sets

Thursday 4.5.18

STRENGTH (3rounds)

A. ME Hand stand hold (freestanding- must stay in one box OR against the wall)

B. 5rm strict hspu (build to deepest deficit for 5rm OR continue with 5-1reps Body weight.

If no hspu 3 circles to the left 3 circles to the right around the box 

hwww.youtube.com/watch?v=k0jLK_b6Lt0

C. ME Strict toes to bar (have partner hold the small of the back and have them kick up STRAIGHT legs as far as the can, toes pointed)

WOD
6amrap
Max assault bike for calories

Tuesday 4.3.18

STRENGTH (3 rounds)
A. ME strict pull-ups Scale to> (kipping OR build to heavy 1 pull-up with band OR 8 bent over barbell rows w/ :02 pause at chest)
B. ME hollow hold Scale>1 knee up 1 leg out and hands to side

WOD
85% of 1rm Clean and Jerk

8 amrap
Clean and jerk (squat clean thruster is allowed)

Monday 4.2.18

STRENGTH (5rnds)
A. Strict weighted chin-up 1rm of the day
Scale to>(body weight or 8 (HARD) false grip ring rows w/ :02 pause at chest)
B. ME Handstand walk Scale to> 1 Min Hand Stand Hold or Plank
C. ME l-sit hold Scale to> 1 leg up or knees up 

WOD
4x 500 Row Sprints.....With Partner I go, you go

Friday 2.30.18

“CrossFit Total”

Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

You have a maximum of three attempts at each lift.  First attempt should be a guaranteed lift to get on the board.  Second lift should be challenging lift but with high percentage chance of making it.  Third attempt is go for gold.  Think about your opening attempt for each of the three lifts, and turn up to the gym with a warmup plan to hit those numbers.  You will have about 5-6 warmup sets before first attempt at Back Squat, 2-3 warmup sets for Press, and 3-4 warmup sets for Deadlift.  Managing your time is very important in this workout.  You have 20 mins for Back Squat, 10 mins for Press, and 15 minutes for Deadlift.

Warmup schedule for Back Squat:-
3 x 50%
3 x 50%
2 x 75%
1 x 85%
1 x 90%
1 x 95% 

Warmup schedule for Press:-
3 x 50%
2 x 75%
1 x 90% 

Warmup schedule for Deadlift:-
1 x 60% 
1 x 75%
1 x 85%
1 x 90%

Plan out your numbers using the above schedule before you hit the session.