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This Week's Training Outline!

04/16/2017

Posted On: 08/01/2017 by Christian Davila
Post Type: WOD

MONDAY

Strict Press- 4x2 @90-97%

 

24min EMOM

Min 1: Row 10/8cal

Min 2: 6 Ring Push-ups

Min 3: 2 PC + 2 FS @ 70% of Clean

Min 4: 20sec Dbl KB Front Rack Wall Sit

 

TUESDAY

5 Sets:
4-6 Weighted Pullups or Ring Rows
8-10 Weighted Pushups

 

90sec on/3min off* x4 -

6 Thrusters (P: 42/30 F:35/25)

-6 Burpees Over Bar (H: Sprawls)

*Jog 200m during rest

 

WEDNESDAY 

Back Squat- 4x2 @90-97%

 

4 RFT

-10 Power Snatches (P: 62/42 F: 52/35)

-12 T2B

-14 Box Jumps

*14min cap *

 

THURSDAY

3 Min Hip Flow + 3 Min Shoulder Flow
-then-
3 Sets:
-ME Single Arm Dead Hang
-20 Sec Goblet Squat Hold

 

3 x 500m Row @ 5sec under 2k split

Rest atleast 2:30

 

FRIDAY

Close Grip Bench Press- Work to Heavy Double Pause in 10 Min

 

10min AMRAP

-50 DU

-30 Wall Balls

-10 Hang Power Cleans (P:75/50 F:62/42)

 

SATURDAY

10 Alt Relays: 

-Run 100m

-10 KBS (P:32/24 F:24/16)

Into

10 Alt Relays: 

-Run 100m

-10 Push-ups

Into

10 Alt Relays: 

-Run 100m

-10 Goblet Squats


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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 >>