Spoiler Alert Starke Training Week 3-09-15 To 3-14-15

Cat working on some vertical traction to get taller (I didn't have the heart to tell her its not working)

Spoiler Alert Starke Training Week  3-09-15 To 3-14-15

Monday 3-09-15

Skill Work: Ring Muscle Ups

CrossFit:

A.

Four rounds of

8 *BB OH Walking Lunges & 8 Strict Ring Dips.

*Use Axel bar or BB

Build to a heavy eight reps and start your first set once you are there. Take 2-3min max between recovery.

B.

21-15-9 Power Cleans 95/135# & Box Jump Overs 20/24”

Fitness:

A.

Four rounds of

8 Walking lunges (DB’s KB’s or BB in front rack position)

8 Ring or box dips

B:

21-18-15-12-9-6-3

Russian KBS 40/60# & Wall Balls 14/20#

Take the rest you need during transition and aim for unbroken sets!

Tuesday 3-10-15

CrossFit:

A.

20 Min Build Bear Complex

B.

6 Min C2B Ladder starting at 2 pull ups and 20 Double unders. The Pull Ups go up by two reps each round and the double unders stay consistent at 20.

Fitness:

A.

5 Rounds of

8 BB Back Squats

6 Chin Ups

4 KB Strict press per arm

B.

5 Min AMRAP

5 Burpees

10 Wall Balls 14#9’/20#10’

Wednesday 3-11-15

CrossFit:

A.

20 Min Build in a 3 position Snatch (High hang with no bar movement on the dip, Launch, & Ground). 

B.

5 Min AMRAP

15 BB Snatches 65/95#

15 Ring Dips 

Fitness:

A.

4 Rounds of

10 Russian KBS 60/80#

10 Push Ups

10 Ball Slams

10 Hanging leg raise

10 Hollow Rocks

B.

5 Min AMRAP Double bell C&P 30/50#

Thursday 3-12-15

CrossFit & Fitness:

3 RFT Max effort for each round and aim for unbroken sets

40 Kcal Row (Pay attention to effort and time it takes to row this distance and what you have in the tank at the end

30 Wall Balls

20 Pull Ups

10 T2B

2 Min Recovery (Include your 4 min recovery in your final time)

Friday 3-13-15

15.3 All Day! Modifications will be made for individuals not registered for the open and scaled options will be available.

Saturday 3-14-15

Coaches Choice Partner workout.