Week of 24-28 March

Monday 24 March 2014

Stronglifts Workout B

Both 5x5’s will be done at 75% of your last workout (IE last 5x5 225lbs do 170lbs)

5x5 Squats
5x5 Overhead Press
1x5 Deadlifts
3xF Pull-ups
3x60 Sec Plank Holds
90 Sec of Sit-ups (max effort)

Tuesday 25 March 2014

Team WOD

4 mile relay run

Ten Push-ups and Ten Sit-ups every mile on the mile

 

Wednesday 26 March 2013

Squat and Bench test

Squat

3 minutes of squats, you pick the weight and do as many reps as you can for 3 minutes, once you rack the bar you are done. Goal is to lift as many pounds as you can in 3 minutes.

 

Combine Bench Press

1xFailure of 225lb Bench Press

Substitute Bodyweight for 225lbs if needed.

 

Thursday 27 March 2014

 

Team WOD: Teams of 2

AMRAP (One works while other performs the hold)
Station 1 – Wall Balls (20#/14#) & Wall Sits
Station 2 – Ground 2 Overhead (135#/95#) & Bar Hold
Station 3 – Pull-ups & Overhead Plate Hold (45#/25#)
Station 4 – KB Swings (53#/35#) & KB Hold
Station 5 – Sit-ups & Plank
3:00 per station. In teams of two, while one partner works the first skill, the other holds the second skill. Switch when one is tired or the other partner breaks the hold.

 

Friday 28 March 2014

Range Day - Most of the IG Team will be at the Range