“Here’s The Entire Week…”

Posted: May 2, 2016 in Uncategorized

I’m Just Going To Give You Guys The Entire Week…

Monday…

ALRIGHT… HERE WE GO!!!

Strength…

You Will Have 15 Mins To Perform:

20 Split Jerks @ 65% Of Your 1 Rep Max

No More Than 5 Reps @ A Time…

MetCon…

For Time:

400 Meter Run

21 Pull Ups

9 Burpees

300 Meter Run

15 Pull Ups

15 Burpees

200 Meter Run

9 Pull Ups

21 Burpees

100 Meter Run… TIME!!!

3…2…1…GO!!!

Mando

Tuesday…

ALRIGHT… HERE WE GO!!!

Strength…

You Will Have 15 Mins To Perform:

20 Snatches @ 65% Of Your 1 Rep Max

No More Than 5 Reps @ A Time…

MetCon…

1 Cycle Is 3 Mins Long… You Will Rest 1 Min After Each Cycle…

For A Total Of 4 Cycles:

3 Hang Power Snatches (Rx’d: M&F-65% Of Your 1 Rep Max…)

6 HandStand Push Ups (Rx’d: M&F: Head To Deck… Will Allow Up To 2 AbMats… MOD: Coaches Choice…)

9 KettleBell Swings (Rx’d: M-70lbs/F-53lbs…)

Scores Will Be Total Rounds & Reps…

3…2…1…GO!!!

Mando

Wednesday…

ALRIGHT… HERE WE GO!!!

Strength/MetCon…

As Many Rounds As Possible In 20 Mins:

5 Deadlifts (Using 65% Of Your 1 Rep Max)

Once You Perform 4 Rounds (20 Deadlifts…) The Deadlifts Change To 5 KettleBell Sumo Deadlift High Pulls (Rx’d: M-70lbs/F-53lbs…)

5 Toes To Bar (Rx’d: M&F… MOD: Toes To Beam…)

5 BarBell Push Ups

Every 2 Mins You Must Perform 15 Double Unders (Rx’d: M&F…) Or 45 Singles… Both With A 100 Meter Progression Run Penalty…

3…2…1…GO!!!

Mando

Thursday…

ALRIGHT… HERE WE GO!!!

Strength…

You Will Have 15 Mins To Perform:

20 OverHead Squats @ 65% Of Your 1 Rep Max

No More Than 5 Reps @ A Time…

MetCon…

10 Back Squats (M-185lbs/F-115lbs…)

10 Box Jumps (M-24″/F-20″…)

50 Double Unders (Rx’d: M&F… MOD: 150 Singles… Both With A 2 Burpee Box Jump Over Penalty…)

8 Back Squats

8 Box Jumps

40 Double Unders (120 Singles…)

6 Back Sqauts

6 Box Jumps

30 Double Unders (90 Singles…)

4 Back Squats

4 Box Jumps

20 Double Unders (60 Singles…)

2 Back Squats

2 Box Jumps

10 Double Unders (30 Singles…)

3…2…1…GO!!!

Mando

Friday…

ALRIGHT… HERE WE GO!!!

Strength… Rest Day!!!

MetCon…

???

3…2…1…GO!!!

Mando

Saturday….

ALRIGHT… HERE WE GO!!!

7AM & 11AM: MOBility

8AM: Olympic Lifting

10AM: GRID WOD

3…2…1…GO!!!

Mando

And Sunday…

ALRIGHT… HERE WE GO!!!

Active Rest Day… Get Out & Do Something!!!

3…2…1…GO!!!

Mando

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s