This week will be a combination of everything we have been experiencing over the past few weeks. We will have some team wods, some individual wods, some plan/choose your own path wods and some lactic acid threshold training. I hope that everyone has been enjoying the training they have been recieving thus far. I am always open to suggestions and trying to grow myself as a coach and as a trainer. Any feedback that people may have about my methods, techniques, programming, etc. please let me know. You are all highly educated and excellent teachers. What better group to ask for feedback in order to make my instruction and programming more effective. You can either post anonymously to the blog or come and have a ocnversation with me. Both are welcome options. Lets keep on rockin' and working hard your all doing an excellent job of getting fit.
Monday
You Go, I Go
150 Sit Ups for time
Rest 3 minutes from last person to finish
AMRAP Deadlift 3 minutes
Rest 1 minute
AMRAP Thruster 3 minutes
Rest 1 Minute
AMRAP Burpees 3 minutes
Tuesday
Conquest Football 22 Minutes
Touchdown = 6 points
Clock Push Ups
30 Air Squats
10 Wall Ball Shots
20 Dip Unders
Conversion = 1 point
20 DB Swings
Field goal = 3 points
10 Burpee Box Jumps
Touchdown = 6 points
Clock Push Ups
30 Air Squats
10 Wall Ball Shots
20 Dip Unders
Conversion = 1 point
20 DB Swings
Field goal = 3 points
10 Burpee Box Jumps
Wednesday
Push Up a Minute/Sit Up a Minute
# of min. = # of Push Ups
# of min. = # of Sit Ups
# of min. = # of Sit Ups
Thursday
Thrusters 6 x 3
We will also learn how to do the snatch
Friday
3 rounds w/ 3 min. rest between rounds
5 Hallway Runs
30 sit ups
5 Hallway Runs
30 sit ups
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