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WORKOUT OF THE DAY 30 APRIL 2015

4/29/2015

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MITTE & WEILIMDORF:

Press and Deadlift technique
 

then

Part A:
Work up to 3RM Press (in between sets warm-up to Deadlift working weight)

Part B (for time):
10-9-8-7-6-5-4-3-2-1
Deadlifts (100/75)
Handstand push-ups ( or scale with box)
200m run

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WORKOUT OF THE DAY 29 April 2015

4/28/2015

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MITTE & WEILIMDORF:
OHS
5x3

For time:
1000m row
50 OHS (15/20)
30 Knees to elbow

Cashout:  50 Russian Twists



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WORKOUT OF THE DAY 28 APRIL 2015

4/27/2015

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MITTE & WEILIMDORF:

Bench press (one set every other minute)

Set 1: 5 reps (start around 75% of 1RM)
Set 2: 3 reps (add weight)
Set 3: 1 rep (add weight)
Set 4: 5 reps (at Set 2 weight)
Set 5: 3 reps (at Set 3 weight)
Set 6: 1 rep (new 1RM)

Then  BENCHMARK:  "Cindy"



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WORKOUT OF THE DAY 27 APRIL 2015

4/25/2015

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MITTE & WEILIMDORF

Find Clean 8RM

then using that weight, 12 min AMRAP:

1-1-1, 2-2-2, 3-3-3, etc

Hang Power Cleans
Front Squats
Lateral Bar Burpees

Athletes can finish the set they are on when the timer beeps, score is total number of reps


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WORKOUT OF THE DAY 22 APRIL 2015

4/21/2015

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MITTE:

"Choose your own Adventure WOD"

For time:

50 reps of any combo/variation:
(Only 50 reps total)
-  Shoulder to OH (35/50)

-   Back squat (45/60)
-  Pull-ups

And 150: (any variation/combination)
- Box jumps
- Burpees
- Wall balls

75 reps any combination
-Hollow rocks
-Sit-ups

-Hang straight leg raises 
-KB Russian twists



(Athletes can break up the WOD in any way they want as long as they do the prescribed amount of reps per group)
WEILIMDORF:

"Choose your own Adventure WOD"

For time:

50 reps of any combo/variation:
(Only 50 reps total)
-  Shoulder to OH (35/50)
-   Back squat (45/60)
-  Pull-ups
-  Atlas Stones

And 150: (any variation/combination)
- Box jumps
- Burpees
- Wall balls
-  Slam Balls

75 reps any combination 
-Hollow rocks
-Sit-ups
-Hang straight leg raises 
-Slam Ball Russian twists

(Athletes can break up the WOD in any way they want as long as they do the prescribed amount of reps per group)
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WORKOUT OF THE DAY 21 APRIL 2015

4/20/2015

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MITTE & WEILIMDORF:

Hero WOD:  "Rankel"

Complete as many rounds as possible in 20 minutes of:
 6 Deadlifts (75/100)
7 Burpee pull-ups
10 Russian kettlebell swings (24/32)
Run 200 meters

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.  The rep scheme is 6-7-10, symbolic for the date in which he passed away.
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WORKOUT OF THE DAY 20 APRIL 2015

4/19/2015

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MITTE & WEILIMDORF

Part A:
6 sets of Front Squat (one set every 2 minutes)
Set 1: 5 reps (start around 70-75% of 1RM)
Set 2: 3 reps (add weight)
Set 3: 1 reps (add weight)
Set 4: 5 reps (at Set 2 weight)
Set 5: 3 reps (at Set 3 weight)
Set 6: 1 reps (add weight)(should be 90-95% 1RM)

Part B:
7 min core AMRAP:
5 L-sit pull-ups
10 sit-ups
5 T2B
10 sit-ups

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WORKOUT OF THE DAY 16 APRIL

4/15/2015

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MITTE AND WEILIMDORF:

Super Man Holds
Hollow Rocks

then

Deadlifts
5x3

then 

"Karen"
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WORKOUT OF THE DAY 15 APRIL 2015

4/14/2015

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MITTE AND WEILIMDORF

Clean and Jerk Technique
then
2x5 Clean
2x5 Jerk
2x5 Clean and Jerk

then
AMRAP 7 min:
5 Ground to Overhead (35/50)
5 barbell rollouts
150m run

Cashout: 50 Wallball Press Situps
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WORKOUT OF THE DAY 14 APRIL 2015

4/13/2015

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MITTE AND WEILIMDORF

Thruster technique

then

For time:

20 pull-ups
10 thrusters (30/40)
20 lateral bar burpees
400m run


15 pull-ups
10 thrusters
15 lateral bar burpees
400m run


10 pull-ups
10 thrusters
10 lateral bar burpees
400m run



ADV @ MITTE:  clusters
ADV @ WD:  clusters and 10 muscle-ups per grouping (instead of pull-ups)
Mechanics:  Half-version (see coach for details)
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