4-1-15 No April fools here…

Accessory Work
(2x)
1 min flutter kick
30 sec rest
1 min Plank (25#/15#)
50 Pull-a-parts

CONDITIONING
20 cal row
2 rounds of Cindy
30 Box Jump
2 rounds of Cindy
40 Wall Balls
2 rounds of Cindy
50 double unders (3:1 Singles)

(Cindy is 5 Pull-up, 10 Push-ups, 15 Squats)

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3-30-15 – Four steps to good running.

STRENGTH – Back Squat
3X8 These should be at about 70%-80% of your 1 RM
Max effort set of behind the neck pull-up between sets

CONDITIONING
(3x)
400m Run
21-Deadlift (185#/135#)

It’s time to prep for the Endurance/Run Season – Here is a great place to start if you are running any races this year. If you need to know how to program this stuff into your week talk to Paul, who has been coaching CrossFit Endurance for 5 years and can help you PR if you’re willing to do the work. Quite simply it works!

ENDURANCE WOD’s
CrossFit On Day: (6x) 1 min on 1 min rest – cover as much distance as possible
CrossFit Rest Day: 5 min on 2.5 min rest 6 min on 3 min rest 7 min on – cover as much distance as possible
4 steps to good running

3-25-15

look cuteSTRENGTH
12 min EMOM
1 Power Snatch
1 Overhead Squat
1 Hang Power Snatch
1 Overhead Squat

CONDITIONING
12 min AMRAP
7-Pull Ups
150 m run
7-Kettlebell Swing (53#/35#)
Coaches Challenge – Heavy Kettle Bell (70#/53#)

3-25-15

SCAP WORK
(2x)
1 min Arms Only Row
15 sec rest
1 min Right Arm Waiter Walk
15 sec rest
1 min Left Arm Waiter Walk
15 sec rest

PULL-UP
Death by strict pull-up – 10 min MAX
1st Min – 1 rep, 2nd min – 2 reps etc.
if you hit 9 in the 9th min, then last set is a max effort set

CONDITIONING
(5x)
20 Sit-up
15 Wall Ball (20#-10′ / 14#-9′)
10 Box Jump (24″/20″)