18April2016 – 22April2016

18April2016 – Monday 1. Warm-up –  Run 800 M – Weakness Warm Up 2. Strength – Deadlift 4×4 First three sets are warm-up sets between 60 and 75% Final set is only working set at 80% 3. Met-Con – For Time: 21-15-9 OHS 95/65lbs Hang Power...

11April2016 – 15April2016

11April2016 – Monday A. Warm-up 3×12 Weighted hip extensions Then Row 1k @80+% B. Strength – 5X5 Deadlift 70-80% NO bounce C. WOD – 3 Rounds 50 Double Unders 20 KB Swings 53/35 lbs 15 Burpees 12April2016 – Tuesday A. Warm-up 3 Slow Rounds 20...

04April2016 – 08April2016

04April2016 – Monday A. Strength – 10 mins to work to a 3rm Clean (non-T&G, reset quickly after drop), then 1X3@95%, 1X3@90%, rest 2 Minutes between drop (percentage) sets B. WOD – For time: 100 KB Swings 53/35 50 Thrusters 45/35 30 Pull-ups...