No Flex Zone

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MONDAY

Core Conditioning
Core: 8 Rounds Tabata, working through the entire list each round
– Scissor Kicks
– Plank Hold
– Windshield Wipers
– Hollow Hold

WOD: 3 Rounds
2 Min Row
2 Min Airdyne
2 Min Rest

BASE
Strength: Front Squat
3×5 @ 75-80% 1 rep max (these are working warmup sets)
3×3 @ 80, 85, 90%
then 2×1 for heaviest able

WOD: 4 Rounds
10 Thruster 115/80
Run 300m
10 Hang Power Clean

PLUS

Strength: Front Squat
3×5 @ 75-80% 1 rep max (these are working warmup sets)
3×3 @ 80, 85, 90%
then 2×1 for heaviest able

WOD: 4 Rounds
10 Thruster 115/80
Run 300m
10 Hang Power Clean

SkWAT Team: Find a max for the following. Entire complex must be done in 25 seconds to count

2 Back Squat, 2 Lunges (total), 2 Back Squat, 2 Lunges, 2 Back Squat

 

THE PROGRAM

1. Strength
Front Squat

3×5 @ 80% 1 rep max
rest no longer than 2:00 between sets, then
3×3 @ 80, 85, 90% 1 rep max
no set rest
then 2×1 @ max

2. WOD: 4 Rounds
10 Thruster 135/95
Run 300m
10 Hang Power Clean

3. SkWAT Team: Find a max complex, each attempt must be done within 30 seconds. Make 3-5 attempts.
2 Back Squat, 2 Lunge (total), 2 Back Squat, 2 Lunge (total), 2 Back Squat

4. CORE work
L Sit practice for 3-5 minutes then:
8m AMRAP
30’ HS Walk
10s Free Handstand Hold
10s L Sit Hold (P-Lettes)

– can be accumulated holds