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This Week's Training Outline!

03/26/2017

Posted On: 03/26/2017 by Christian Davila
Post Type: WOD

MONDAY

Cleans- 5x3 Light to moderate weight
*Rest 5 Sec b/w reps, rest 90 sec in b/w sets

 

Competition

5 Min AMRAP:

-6 T2B

-7 OHS

rest 4min

5 Min AMRAP

-6 Burpees

-7 front squat (P: 52/35 F: 42/30)

 

TUESDAY

Strict Press- 4x4 AHAP with 2 sec hold at the top of each rep

 

24min EMOM

Min 1: Row 40sec

Min 2: 5 HSPU

Min3: 8 Ring Rows

Min 4: 6 Deadlifts @ 65%

 

WEDNESDAY

Run 1 Mile
At 400m, do 30 Squats
At 800m, do 30 Lunges
At 1200m, do 30 Squats

 

5 Min EMOM:
-10 sec side plank
-20 sec regular plank
-10 sec side plank

 

THURSDAY

4 Sets:

-8/8 Kneeling 1-Arm Strict Press

-10 Double KB Rows

-10 Stups w/ 3 sec descent

 

Competition

40-30-20-10: 

-Box Jumps

-KBS P: 32/24 F: 24/16 H: rKBS

 

FRIDAY

Bench Press- 10 Min to Build to a 1RM

 

7 Rounds:

-15sec bike sprint

-10 Push ups

-10 Goblet Squats

Rest at least 1min

 

SATURDAY

With A Partner

30 Min AMRAP: 

-600m medball run together

-20 Power snatches

-30 Pull-ups

-40 walll balls


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Who are you? Tell us a little about yourself, your family and your life…. I like long walks on the beach, candle lit dinners … oh wait...not that kind of profile... Well, my name is Chris Spotts and I work as a database administrator for a logistics company - that’s fancy talk for I work with computers and trains.  It’s not as glamourous as it sounds... if that sounds glamorous to you. (If it does, come... Continue Reading >>