HORSE POWER 5am & 7pm Tues 12/23/14 WOD:

Strength: 

Bench Press w/Bands: Purple Band x 10, 45% + Band x 8, 55% + Band x 6,

65% + Band x 4

Strength Accessory:

Push Press 6 x 5 x 75% reps HEAVY

BB Rack High Pulls x 10, 8, 2 x 6, 2 x 4 HEAVY
Band Triceps Press Downs 4 x 10

FortMyers CrossFit Thoroughbreds 12/22/2014 Mon. WOD

Strength: OH Squat 90%

5x50%, 5x65%, 3x75%, 1x85%, (4x3x90%)

Strength Accessory: BB Lunges 10, 8, 6, 4, 2

Heavy, Increase weight

WOD:

60 DU’s

3 Snatches (HEAVY – or switch to Power Clean)

30 WBS’s (15 T2B group B)

6 Snatches

15 T2B (30 WBS’s group B)

9 Snatches

15 T2B (30 WBS’s group B)

6 Snatches

30 WBS’s (15 T2B group B)

3 Snatches

60 DU’s

Cardioholics 12/22/14 Day 1: Monday

Timed!

Row 100 m.

Jump Rope 100 or 25 DU’s

O.H. Plate Carry to 41 & Back

Row 200 m.

Jump Rope 200 or 75 DU’s

O.H. Plate Carry to 400 m.

Row 300 m.

Jump Rope 300 or 100 DU’s

O.H. Plate Carry to 800 m.

HORSE POWER 5am & 7pm Mon 12/22/14 WOD:

Strength: Superset Back Squat & Deadlift Rest 1-2 min. between each superset!

Back Squat  90%

5x50%, 5x65%, 3x75%, 1x85%, (4x3x90%)

Deadlift  90%

5x50%, 5x65%, 3x75%, 1x85%, (4x3x90%)

Strength Accessory:

Superset Lunges & Yoke Carry Rest 1-2 min. between each superset!

BB Walking Lunges: 100’ Heavy, Increase weight each round

Yoke Carry 100’ Heavy Increase weight each round

FortMyers CrossFit Thoroughbreds 12/19/2014 Fri. WOD

Strength Accessory:

KB/DB Windmills 10, 8, 4 each side

1000 m Row for time

WOD: Tabata 20 sec on 10 sec off – 8 Rounds per station – 1 min to switch

Mountain Climbers

Burpees

Plank Walk (alt – Right and Left)

Hollow Body Plank

Tuck Jumps

HORSE POWER 5am Fri. 12/19/14 WOD:

Strength Core & Conditioning:

KB/DB Windmills 10, 8, 4 each side increase weight each set

HEAVY TGU’s   4 x 2 each side

Sled Push 100’ + Sprint back to start (Rest 2 min. x 4 rounds)

Yoke Zercher Carry 100’  (Rest 2 min. x 4 rounds)

FortMyers CrossFit Thoroughbreds 12/18/2014 Thurs. WOD

Strength: Snatch 85%

5x50%, 5x65%, 3x75% (4x4x85%)

Strength Accessory: Good Mornings 3 x 10 & warm up for DL!

WOD: 5, 4, 3, 2, 1 for time (25 min cap)

x Sumo DL (use 85% of max)

x Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)