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This Week's Training Outline!

04/09/2017

Posted On: 04/09/2017 by Christian Davila
Post Type: WOD

Monday 

Back Squat - 2x6 @70%  2x4 @80-85%

 

90sec AMRAP/Rest 3min x4

-8 OHS (No more than 42/30)

-8 Burpees (H: Sprawls) 

 

Tuesday 

Strict Press - 2x6 @70%  2x4 @80-85%

 

3 RFT*
- Run 400m (H: 200m**)
-12 Thrusters (P: 52/35 F: 42/30)
-12 Box Jumps
*12min time cap
**If 400m cannot be complete w/out walking, perform 200m
 

Wednesday 

5 Sets:
-AMRAP Strict Pullups (-2)
-rest jog 200m between Sets 

 

20min EMOM
Min 1: 40 DU
Min 2: 6/6 KB Snatch (P: 32/24 F: 24/16 H: 1 arm swing)
Min 3: 10 Weighted Sit ups
Min 4: 15 UB wall balls

Thursday 

4x400m Row @ 4sec under 2k split

*Rest at least 2min

 

Bench Press - 3x3 @85-95% 

 

Friday 

5 Sets 
Deficit Deadlifts - 4 reps @41X1 tempo 
1-legged Broad Jumps - 5/5 

 

11min AMRAP
-11 Front Squats (P: 70/47 F:62/42)
-11 T2B
-11 HSPU
 

Saturday 

Partner Eva
5 RFT
-Run 800m
-30 KBS @ 32/24
-30 Pull-ups
*Partition however


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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 >>