MON February 03/14
WARM-UP
Warm-up – Sled circuit – pull sled one width or length of gym in circuit of; forward pull, row, press, backward) – rest briefly – repeat AMRAP to warm-up
WOD
A. Power snatch 4×3-4 – build lightly
B. Deadlift 6×3 – sets across
C. Neutral grip press 4×4-6 – light build
D. Trap bar deadlifts 1 x reps @75% of A.
TUES February 04/14
A. Back squat 6×4 – sets across
B. Paused back squats 3×4-5 @70%
C. Pendlay rows 4x 4-6 – build lightly
D. Farmers walk 4 x 2 gym lengths – build to heavy effort
WED February 05/14
WARM-UP
Warm-up – Sled circuit – pull sled one width or length of gym in circuit of; forward pull, row, press, backward) – rest briefly – repeat AMRAP to warm-up
WOD
A. Bench press 6×4 – sets across
B. Power clean 4x 3-4 – build (or C&J 4×2)
C. Close grip paused axle bench press 4x 4-6 – build lightly
D. Event of choice (20-30 minutes)
THURS February 06/14
Rest Day
FRI February 07/14
WARM-UP
Warm-up – Sled circuit – pull sled one width or length of gym in circuit of; forward pull, row, press, backward) – rest briefly – repeat AMRAP to warm-up
WOD
A. Press 6×3 – sets across
B. Safety bar squat 4 x 4-6 – build lightly
Rotator cuff circuit;
C1. DB standing one armed press 4×6-8 – rest 10 sec
C2. DB bent over one armed lateral raise 4×6-8 – rest 10sec
C3. BB mid grip Cuban press 4 x 6-8 – rest 10sec
C4. One armed DB shrug 4 x 6-8 – Rest 60-90sec
Repeat on other arm
SAT February 08/14
Events Training Day – how we do this will highly depend on the amount of people that show up, sop we will adjust as needed, but the events trained today will be;
– Tire flip – in groups
– DB Crucifix hold – one max attempt
– Harness sled pulling in teams
SUN February 09/14
REST DAY
