MON March 24/14 – wk 1of3
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 5×3 – build to 85% or to a moderate load
B. Front squat or safety bar squats 5×5 – across
C. Heavy implement carry for 3-5 x two gym lengths (choose implement)
TUES March 25/14 – wk 1of 3
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. Log clean and jerk (overhead anyhow) 5×2 at heavy load, then 1×1+5
B. Axle press 5×4 – across
C. EDT – volume session. AMRAP unbroken sets in 20 minutes of;
– Pull-ups 3-5 reps
– Landmine press 3-5 reps/hand
WED March 26/14 – wk 1of3
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. Stones – practices with light stones for sets of 4 – 20minutes
B. Reverse band deadlifts 5×4 – across
C. Hang shrugs 3×5 – light build
D. BB mid grip Cuban press 3×6 – across
THURS March 27/14 – wk 1of3
Rest Day
FRI March 28/14 – wk 1of3
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 5×5 – across. Then; 1xreps @ 225
B. Back squats 4×4 @ 60%
C. EDT – volume session. AMRAP unbroken sets in 15 minutes of;
– DB incline bench press 3-5 reps
– Trap bar rows 3-5 reps
SAT March 29/14 – wk 1of3
– Carry medley – 60’ of carry heavy implement and return with 155/240# farmers walk for 60’
** carry a stone, sandbag, fire hydrant, etc fro one length followed by a heavy farmers walk back the same length (time each other). Scale loads to be heavy, but doable, may need to stop.
– Yoke walks 465/605 for 60 feet followed by 425.695 back for 60feet
** Two heavy yokes set-up or have people simply add loads on the other end, which ever is easier. Choose a heavy load followed by a heavier load on the return (add 15%)
– Tire flips – 10 flips for time (if time permits)
** one effort – takes less than 60sec if time allows it.
SUN March 30/14 – wk 1of3
REST DAY
