11-19-12

Starting this week, we will add a three week cycle similar to what the High School kids did this summer as an option.  The workouts will repeat for 3 weeks.  Your goal if you follow this cycle is to try to find places within the workout to improve each week.  I will post that cycle at the bottom of today's post.

If anyone is interested in a 7:00 workout on Thursday or Friday this week let me know.  I will not plan on coming in unless someone else would like to.

Workout
Mobility
Warm Up
Strength WOD

10 Minute AMRAP

5   dDB Ground to Overhead
10 Bulgarian Split Squats
15 Double Unders

Strength WODs this week:  Overhead Squats (5-5-5), Push Jerk 5-5-5, sLeg Hip Bridges (3x5), and Power Snatch (3-2-1-1-1)


3 Week Cycle

Day 1 

Mobility

Warm-up

1a)  Box Squat 8 x 4-6  (Look to increase with each round.  Count warm up set as the first set.  We do not want a failed rep.)

1b)  Box Jumps 8 x 3  (Look to increase the height of the box) 

2a)  Deadlift  4x2 (First two sets should still be in the warm-up range) 

2b)  sDB Overhead Step ups 4 x 2 in each position (4 different positions)

3)  7 rounds of the following

• 5 Hip Bridges (hold at the top for 3 count) 
• 5 Burpees  as fast as you can.  Rest as necessary after 5 burpees.

Day 2

Mobility

Warm-up

1a)  Power Clean 6x2

1b) Pull ups 6 x sub max

2a) Sandbag Deadlift, Clean, F-Squat, Press complex 3 x 5

2b) dDB Weighted Lunges 3 x 10

3)  3 rounds For Time:

• 10 Russian KB Swings
• 10 Toes to Bar
• 10 Push ups

Day 3

Mobility

Warm-up

1a)  Bench Press 5 x 4-6 (@11x1)

1b)  Supine Ring Rows 5 x sub max

2a)  dDB Push Press 4 x 6-8 

2b)  Renegade Rows 4 x 5

3) Plank Series  (Max hold in each position.  Rest 30 sec - 1 minute between each one)

• On Elbows
• Push up Position
• On Right Forearm
• On Left Forearm