Monday 140407

 

Hold and pedal??

Hold and pedal…

“There may be people that have more talent than you, but theres no excuse for anyone to work harder than you do.”– Derek Jeter

 Lockers are available for rent. Please don’t leave gloves, socks, shoes in the cubbies. If you want to leave them….rent a locker :-) This helps keep the box looking in spectacular condition! 

Dynamic Warm-Up-Mobility

Prepare for…

Strength- 5-3-2 Dead Lift  80:90% 1RM
* Teams of 2-3 set up 

WOD: 3 Rounds of:
8x Push press * Must squat clean 1st rep then start 8x Push press 135/93 115/73 95/55
400m Run
Rest 1 minute
* Goal is to go all out “UB” with good mechanics then recover repeat.
*Team Cool down Yoga statics holds: Coaches choice 7-10mins

Competitors or athletes wanting to improve your Fitness level
Do Strength and WOD “UB” on all movements

Rest recover 6 min then: Set up &  start a clock

10 Minutes to find todays Heaviest  Clean and Jerk

At 15 minutes on clock do:

4 Rounds of:
3 Snatch 155/113 or %70 1RM
5-7 HSPU deficit 8/4
2 Rope accents under :45 seconds
Rest 2 minutes between Rds;

Watt Bike or Row for 6-9 minutes at 65-75%

CF Endurance:
4x800m Run rest 1:1

Then

5×5 Sand bag clean and Press 90/45 

Then

12 Min AMRAP of:
100m Farmers carry 24/16kg
400m Run  

Leave a Reply