Monday 8/17/2015
Strength:
Back Squat
Warm up sets then
65% of 90% 1RM x 5
75% of 90% 1RM x 5
85% of 90% 1RM x 5 (as many reps as possible)
METCON
30 x Back squats (135/95)
30 x pull ups
400m run
20 x front squat
20 x pull ups
400m run
10 x OHS
10 x pull up
*use same weight for all three squat variations
Tuesday 8/18/2015
Strength:
Press
Warm up sets then...
65% of 90% 1RM x 5
75% of 90% 1RM x 5
85% of 90% 1RM x 5 (as many reps a possible)
METCON
3 x 10 floor presses
3 x 20 weighted sit up
then
45 Power cleans (185/125)
*OTM 4 toes to bar
Wednesday 8/19/2015
FIGHT GONE BAD
5 Rounds of
1 min wall ball (20/14)
1 min SDHP (75/45)
1 min box jump (24/20)
1 min push press (75/45)
1 min cal row
1 min rest
*Score is total reps of all movements at the end of 5 rds
**Athletes may start at different stations depending on the size of the class
Thursday 8/20/2015
Strength
Deadlift
Warm up sets then...
65% of 90% 1RM x 5
75% of 90% 1RM x 5
85% of 90% 1RM x 5 (as many reps a possible)
METCON
400m run
100 x DU
50 x HRPU
20 x Squat snatches (115/75)
15 x HSPU
Friday 8/21/2015
Strength
Front Squat
Warm up sets then...
65% of 90% 1RM x 5
75% of 90% 1RM x 5
85% of 90% 1RM x 5 (as many reps a possible)
METCON
5 rounds for time
10 x Front Squat (115/75)
20 x Burpees
