Wednesday May 27, 2015

Seniors Sign Up for Fight Gone Bad
As Long as you are working today I am good!
Leave your Mark on a board.  Take a record
Your Days are numbered

Warm Up
3 Min AMRAP
10 Push Press
10 Burpees
10 Air Squats

Snatch 5×5

WOD – Victor
Wal Balls
Max Reps
20/16

Russian Twist
3×30

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Thursday May 21, 2015

Seniors May start requesting workouts if they are wanting to shoot for a record board. If this is done it will be done during the WOD. Skill boards do not replace a WOD.

Warm Up
2 Rounds
10 Deadbugs (10 sec ea)
5 strict pull
10 Hang Clean
10 Box Jumps

Overhead Squats 5×5

WOD – Thrusters
Max Repetitions

3×20
Back Extensions
Knee Ups
Seated Medball Twist

Friday May 15, 2015

Extra Credit To any participants or spectators for fittest on campus tomorrow

Warm Up
1600m Run on the track

Game Day Work Out

Sets and Reps Load Movement
5×3 Low Load High Velocity Cleans
5×3 High Load Low Velocity Pulls
5×5 Low Load Full ROM* Squats
5×5 Jump Up, Step Down 2 Footed Box Jump
5×5 Medium Load Close Grip Bench Press
5×10 Dynamic Burpees
1×30 Core Bench Crunchies
1×30 Core Knees to Right
1×30 Core Knees to Left
1×30 Core Back Exensions
2×30 sec Body Relaxed Dead Hang