WODs

Thursday Active Recovery

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AD 60 min @ Z1 easy pace
every 5 min off the bike and perform
1 round of “Cindy”
5 Pull-UP
10 Push-Up
15 Squat

Fitness and Balance Wednesday

A. Front Rack Forward KB Walking Lunge – build to a heavy set of 8/leg in 10min
B1. KB upright row; 10 x 2; rest 30 sec
B2. KB Goblet Squats 10 x 2; rest 30 sec
B3. Russian KB Swings 10 x 2; rest 2 min
+
Every 2 min
5 burpees
5 Pull-ups
Max reps DB thrusters 30/20# in remaining time of that Min!
Rest 1 min
x10 sets

(Coaches Tip:)

A. Walking lunges be sure to pick a weight that will be challenging but doable.
B. Superset, 2 sets of 10 choose a weight that you can complete Russian swings.
+
Amrap: YOU HAVE TO PUSH THIS!!!!

Tuesday Balance

A1. Push jerk 5, 4, 3, 2, 1; rest 2 min
A2. Weighted chin up 3, 3, 3, 3, 3; rst 2 min
+
10 min amrap:
10 toes to bar
10 ring dips

( Coaching Points: TnG on the Push Jerks, Chin Ups Increase weight ea set, Amrap; Focus on the tempo in which you work at try to push the pace further after min 5)

Tuesday Fitness

A. RDL @3211; 8-10 x 3; rest 2 min
B1. DB Thruster AFAP; 7-9 x 3; rest 30 sec
B2. FLR 60 sec x 3; rest 2 min
+
20 min amrap:
100ft OH Walking Lunges
25 DU’s
10 Russian KB swing ( HVY)
25m Farmers walk w/DB’s
30 sec AB Hard

Monday Fitness

A. DB reverse lunge; 10-12/per leg x 3; rest 30 sec between legs; rest 2 min
B1.DB Press @2111; 7-9 x 3; rest 30 sec
B2 Pull-up negatives; 5-10 x 3; rest 2 min (3-5 sec lower)
C. DB Renegade Row; 10-12 x 3; rest 90 sec
+
Emom 12 min
Odd – DB bent over row x 6-8 + 30 sec FLR
Even – 10 NO Push up Burpee + Push up amrap in Time Remaining

Friday Fitness 1.2.2015

A. REFFSQ 8-10 @3.1.3.1 x 4; rest 2 min
B. DB Thrusters 10-15 x 3 ; rest 90 sec
C. DB Push Press 15-20 x 2 ; Rest 1 min
+

10 min AMRAP:

50 DB box step ups 20″
75 sit ups
amrap wall balls in remaining time