Friday September 19, 2014
Jay putting the work in

Jay putting the work in. He ran a 29 minute 5K recently with no extra run training! 

Warm Up
Plank Work(forearms, push up, leg + foot up)
BPA 3×15

A. 5 Sets
5 Strict Pull Ups
5 Front Squats (50% 1RM)
*From the floor

B. 10 Sets on Row or Bike

1 min HARD
1 min EZ
*Score is Total Calories

Post WOD
Foam Roll Quads

Thursday September 18, 2014
Lifting

Lifting

Warm Up
Dynamic Run Jump Move
Barbell Warm Up

A. Skill EMOM
EMOM 12
Evens: 3 Power Cleans(70-80%)
Odds: 10 Burpee Over Barbell

B. Z1 Work
15 Minute Run, Bike or Row
*If in Festivus Games, please Row

Post WOD
Foam Roll Quads

Wednesday September 17, 2014
Audrey finishing a power clean

Audrey finishing a power clean

Warm Up
5 Strict Pull Up
10 Back Extension or Good Mornings
5 Sets
*Scale to Standing on Band or Negatives. Set up on J Hooks

A. Bench Press
5×5

B. Deadlift
5×5
*Both Climbing as Form Allows
*Try to add a 5 more pounds onto each set from last week

Post WOD
Stretch Chest and Hammies