Strength - Deadlift:
3 reps 85%, 1 rep 90%
3 reps 85%, 1 rep 93%
3 reps 85%, 1 rep 96%
WOD - 15 min AMRAP:
5 squat cleans 155/95
10 pull ups
15 box jumps
Group Workouts and Personal Training - 140 Elliott ST Beverly MA 01915 - call (508) 284-0627 mike@mikethetrainer.com
Wednesday, November 30, 2016
Monday, November 28, 2016
Monday 11/28/2016 WOD
Skill:
Dead hang pull ups - max reps
Strength - Deadlift:
5 sets of 5 reps at 85%
5 sets of 10 reps Slider plank saws
WOD:
21-15-9
Front Squats (95/65)
Thrusters (95/65)
Pull ups
Dead hang pull ups - max reps
Strength - Deadlift:
5 sets of 5 reps at 85%
5 sets of 10 reps Slider plank saws
WOD:
21-15-9
Front Squats (95/65)
Thrusters (95/65)
Pull ups
Monday, November 21, 2016
Monday 11/21/2016 WOD
Strength - Back Squat:
Warm-up
Back Squat 8/6/4
Jump ups 3 sets of 8/side
Strength workout:
6 Sets of Back Squat 2 reps @ 90%
6 sets of 6/side slider lunges
WOD - 5 Rounds:
10/side Split Squats
10 T2B
10/side DB walking lunges
Sled Down and back
Monday, November 14, 2016
Monday 11/14/2016 WOD
Strength - Overhead Press Pyramid:
Warm up-
OH Press 8/6/4
Pull ups 3x6
OH Press 6/4/2/2/4/6
TRX Extensions 6x8
WOD - 16 Min EMOM:
12 Push ups
12 Wall Balls
12 T2B
150m Run/Row
Warm up-
OH Press 8/6/4
Pull ups 3x6
OH Press 6/4/2/2/4/6
TRX Extensions 6x8
WOD - 16 Min EMOM:
12 Push ups
12 Wall Balls
12 T2B
150m Run/Row
Monday, November 7, 2016
Monday 11/07/2016 WOD
Strength-Squats:
5 sets of 5 Squats at 80%
WOD - 10 Rounds:
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats
5 sets of 5 Squats at 80%
WOD - 10 Rounds:
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats
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