WARM UP

800m run

THEN work on mobility/Stretch until everyone gets back Fromm run

(Please don’t be late it holds everyone up if you are 10 min late we have a 50 Burpee cash in warm up)

BURGNER WARM UP

 

 

STRENGTH

 

Split Jerk @70% – 8×3

 

Shoulder to Overhead Straight Weight Top Set:

1 Set of 8 Reps increasing 5 pounds from the time before (that you did Push Press for Dynamic Effort Upper, for example). If you are just starting, start with around 75% of your max.

 

 

 

For Time:

20 Burpees Over Bar
20 Hang Snatches (115/85)
20 Burpees Over Bar
20 Hang Cleans (135/95)

 

Pulldowns – 4×20

Banded pulls as demonstrated by one of the coaches of Crossfit Power factory in Brussels. If ever in the area check these guys out. Can not ask for a better group of people. They have a top notch facility and they follow the Conjugate system. These banded pull can be done straight down like a lat pull down or from up high on an angle like this or from straight in front like a traditional low row. You can do these with a wide, medium and close overhand grip or a narrow under hand. What is nice about this is the farther you go back the harder it gets. Really overloading the muscles in your back. We also sometimes superset these with shoulder blade retractions so for example 4×20 banded pulls superset with 4×20 banded shoulder blade retraction.#conjugatenation #dohardthings#powerfactory#Westsidebarbell #conjugate #sweattshop #crossfitconjugate #crossfit#Brussels#bands#jumpstretch

A video posted by Shane Sweatt (@sweattshopcincinnati) on

ONE ARM DB ROW 10 each arm 4SETS(L/R=1)

 

MONDAY APRIL 27th

WARM UP
400 m cash in
2X
10 PUSH up PLUS
10 WallBalls light
10 LUNGES W/ instep
10 sec HANDSTAND HOLD
THEN CASH OUT W/
400 m run

 

 

 

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Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived

HERO WOD

 

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FINISHER

BARBELL  SINGLE LEG HIP Bridges12 each leg X 4 sets

 

FRIDAY APRIL 24th

WARM UP 3 x 10
1 Min JUMP ROPE
SHPT
GOODMORNING
VUPS
HANDSTAND HOLD 10 sec

STRENTH
1 RM STRICT PRESS

WOD FOR TIME
100 DU(300s)
50 WALLBALLS
25 HSPU
50 DU (150)
25 WALLBALLS

ACCESORY WORK IS ON THE WhiteBoard

THURSDAY APRIL 23rd

THURSDAY

WARM UP 3Rounds
100 m run
5 strict Pull ups
10 push ups
15 squats

STRENGTH
Back Squat @70% – 10×2

Squat Straight Weight Top Set:

1 Set of 8 Reps increasing 10 pounds from the week before. If you are just starting, start with around 50% of your max. When you come to a week where you fail, deload for the next lower body workout and then test your max the following workout (1 week later, minimum). Then, restart

Conventional Deadlift @~50% + ~30% Band Tension – 8×1

WOD

10 Minute AMRAP:

1 Rope Climb Ascent

3 Muscle Ups (9 pull ups+ 9 DIPS)

5 Snatches (135/95)

ACCESSORY

Barbell Lateral Step Ups – 3×10
Glute Ham Raises 3X 12
Strict Reverse Hypers (no swing) – 3×20

WEDNESDAY APRIL 22

WARM UP
800 m run
BURGNER WARM UP

STRENGTH
1 RM. CLEAN AND JERK

ACCESSORY
Clean Shrugs 5×12

Anderson Back Squat @70% (of Squat 1RM) – 5×5
(HERES SOME READING MATERIAL ON THE PURPOSE, BENEFIT AND FURTHER DOWN INFORMATION EXPLAINING ECCENTRIC/CONCENTRIC LOADING)

http://www.gustrength.com/exercises:anderson-squats

WOD FOR TIME
1 MILE RUN

FINISHER

SLED PULL ( PARTNER UP) 800 m

TUESDAY APRIL 21st

WARM UP
600 m run
Then 3X 10 each
GOODMORNINGS
STEP UPS
INCHWORM PUSH-UPS
MOUNTAIN CLIMBERS
SUPERMAN

TECHNIQUE/WARM UP
DEADLIFTS

WOD 12 MIN AMRAP
10 DEADLIFTS 135/95
5 CLAPPING PUSH-UPS
10 BOX JUMPS 20″/24″

FINISHER CORE

DB ROWS 4X10
Oblique Crunches – 3×20 Per Side

MONDAY 4-20-15

WARM UP
800 m run
2 X 10
SHOULDER TAPS
SQUATS
SPTH
BTP
Lunges

ACCESSORY WORK

Single Leg KB Deadlift – 4×15 Per Leg

Core

Barbell Overhead Sit Ups (on floor) – 6RM

WOD DEATH BY……
0 EMOM of: 1 Thruster (95/65), Adding 1 Rep Per Minute Until Failure (or time has run out) 5 Toes to Bar

FINISHER
Box Squat Jumps – 5×20 (1 Minute Rest Periods)