20 Jan 2015

Warm Up
10 laps around the gym

Squat therapy
*During pole squat, replace 10 reps with accumulated 1 min hold in bottom position, keep feet 6"apart or less and spend some time in the bottom working out those tight calves and ankles, so move around a bit.  Note knee position and keeping weight mid foot.

Back Squat:
1 x 5 @ 60%
1 x 3 @70%
1 x 2 @ 80%
1 x 2 @ 90%
1 x 1 @ 95%
1 x 1 @ 103%
**This is not a 1RM attempt, once you hit 103% you shut it down, no exceptions.

Front squat:
4 x 5 @ 60/70/75/75%

WOD:
5 MIN AMRAP
Borrowed from CFW FrostFit 2015
5 Shoulder to overhead (95/135)
5 Box jumps (24"/30")

Rx2:
75/115
Same height boxes

MOD:
less weight than Rx2 or lower box

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BOOTCAMP:

Warm Up:  same as above

Strength:  3 x 3 per side Turkish Get Ups, pause at each transition point

Gymnastics Strength:  4 MINs accumulated hang time, switch up grip and apparatus after every time you com down from the hang.

WOD:  10 Rounds
1 t & b shuttle sprint
7 Russian KB Swings
9 Low box jumps (for speed)

CASH OUT:  Tabata Row


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SILVERS:

GOOD MORNINGS
5 x 5

SKILL:  Turkish Get Ups

WOD:
10 MIN AMRAP:
5 Shoulder to Overhead
5 Box Jumps (or step ups)
3 Burpees