“All Laid Out…”

Posted: December 12, 2016 in Uncategorized

All Laid Out For You Ladies & Gents…

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ALRIGHT… HERE WE GO!!!

Monday…

Strength/MetCon…

For  A Total Of 5 Rounds:

5 “Ground To Shoulder” + “Shoulder To OverHeads” (Rx’d: M-185lbs/F-115lbs…)

10 Ring Dips (Rx’d: M&F… MOD: Coaches Choice…)

20 Double Unders (Rx’d: M&F… MOD: Tripled Flutter Kicks…)

TIME!!!

3…2…1…GO!!!

Mando

Tuesday…

Strength/MetCon…

As Soon As You Come In… Perform A 500 Meter Row & The JunkYard Dog Warm Up… Don’t Know What It Is??? Ask!!!

You Will Have 5 Mins To Establish Your Heaviest 1 Rep Max Snatch… (Power/Full OR Both!!!)

Rest 1 Min… (Change Out Your Shoes If You Need To… Hurry!!!)

For Time:

1,000 Meter Run (To The 800 Meter Mark… Back Up To The Tree… Back Down To The 200 Meter Mark… Back Up Inside The Box…)

20 Chest To Bar Pull Ups (ADV: M&F… Rx’d: M&F: Chin To Bar Pull Ups…  MOD: Coaches Choice…)

30 American KettleBell Swings (ADV: M-72lbs/F-53lbs… Rx’d: M-53lbs/F-35lbs…)

20 Chest To Bar Pull Ups

1, 000 Meter Run… TIME!!!

Wednesday…

Strength/MetCon…

For Time:

(ADV: 155lbs/F-105lbs… M-30″/F-24″… Rx’d: M-135lbs/F-95lbs… M-24″/F-20″…)

1,000 Meter Row

12 DeadLifts

12 Power Cleans

12 Box Jumps 

9 DeadLifts

9 Power Cleans

9 Box Jumps 

500 Meter Row

6 Box Jumps

6 Power Cleans

6 DeadLifts

3 Box Jumps

3 Power Cleans

3 DeadLifts

1,000 Meter Row… TIME!!!

Thursday…

Strength/MetCon…

PICK YOUR POISON!!!

400 Meter Run

40 Hanging Knee Raises

40 Double Unders

40 Wall Ball Shots

300 Meter Med Ball Run

30 Med Ball Knee Raises

30 Double Unders

30 Wall Ball Shots

200 Meter Run

20 Toes To Bar

20 Double Unders

20 Wall Ball Shots

100 Meter Med Ball Run

10 Knees To Elbows

10 Double Unders

10 Wall Ball Shots… TIME!!!

Friday…

Strength/MetCon…

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Saturday…

Olympic Lifting: 8AM

GRID WOD: 10AM

Sunday…

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

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