Thursday 9/14/17

Strength Cycle: Cycle 1 – Week 4

Strength/Skill
Every 90sec for 12min (8 rounds)
1 Strict Press – AHAP
+
All in every round:
5 Weighted Standing Y’s – 5/2.5
5 Weighted Standing T’s
5 Weighted Standing O’s

WOD
AMRAP 20
5 Power Snatch – 105/70 (S: Squat Snatch)
10 Box Step Overs (S: Jump Overs)
15/10 Cal Row or 12/8 Cal Bike or Run 100m
*We’d like to see people getting over 12 rounds for this one. But, don’t go out with your hair on fire. Find a pace and hold it.

Cooldown
On your own: Roll out quads, hips, glutes, and calves

Skillz Class
Moved to Sundays at 10:30a!

Unloaded
OTM for 35min (5 Rounds)
Min 1: 15/10 Cal Row or 12/8 Cal Bike or Run 100m
Min 2: L: 10; S: 15 DB Front Squats
Min 3: L: 10; S: 15 Burpees
Min 4: 15/10 Cal Row or 12/8 Cal Bike or Run 100m – try to switch equipment w/ a partner
Min 5: 20 Situps
Min 6: L: 30; S: 50 Double Unders
Min 7: Rest

Daily Reading
1. Fat Loss And Lack Of Sleep
2. What It Actually Looks Like to Eat the Recommended Amount of Added Sugar
3. Why is it Important to be Active Every Day
4. Distribution of dietary protein intake throughout the day among athletes

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