Motivational Monday 4-18-16
Strength
Cleans
3-3-3-3-3
Last 2 sets at equal to or greater than 85%
WOD
200m run, then
6 rounds of
5 OHS (135/95)
10 Box Jumps (24/20)
Finish with a 200m run
Archive for month: April, 2016
Functional Friday 4-15-16
Mobility
Shoulder
Strength
Push Press
3-3-3-3-3
WOD 1
7:00min AMRAP
Ascending ladder by 1 starting at 3.
DL (255/145)
Ring Push-ups
WOD 2
30 T2b for time
TeamWork Thursday 4-14-16
Skill
Run
4 x 400m Sprint
1 min rest between each run
Measure= total time
Then, Max Tire Flips= 1 min
Partner WOD
50 Power Cleans (115/75) Burpees
50 Front Squats (115/75) Burpees
50 s2oh (115/75)/ Burpees
50 Box Jumps (24/20)/ Burpees
WeightLifting Wednesday 4-13-16
Strength
Back Squat
8-10reps Warm-up
3 @ 55%
3 @ 65%
3@ 70%
3 @ 75%
3@ 85%
3 @ 85%
WOD
21-15-9
Power Snatches (95/65)
WB (20/14)
Pull-ups
WL
OHS
3-3-2-2-2
Snatch Pulls
2-2-2-2
TankTop Tuesday 4-12-16
Strength
Bench Press
8-6-4-2-2-2
WOD
13:00min AMRAP
30 DU’s
5 HSPU’s
20 WBSU’s
Cashout– 10 Turkish Get-ups (45/25)
Motivational Monday 4-11-16
Strength
DL
5-5-5-5-5
Percentage will be posted
WOD
3RFT
5 Bear Complexes (135/95)
10 Burpees over Bar
20 Ring Rows
200m run
20min time cap
Cashout– 3min group planks
Functional Friday 4-8-16
Strength
Squat cleans
6-6-6-6-6
Percentages will be posted
WOD
5RFT
10 T2b
6 Bear Crawls (15m)
12 box jump overs (24/20)
Cashout– practice cartwheels
Thankful Thursday 4-7-16
Skill– Work on Pull-ups
WOD = Super”Jackie”
Jackie is 1 round, but you will have the option to do a second round at half the reps. Note your time after first round to get a true “Jackie” benchmark time. Rest 1 min between rounds.
For Time-
1000m row
50 Thrusters (45/35)
30 Pull-ups
Rest 1:00min
500m row
25 Thrusters (45/35)
15 Pull-ups
WeightLifting Wednesday 4-6-16
Strength
10:00min EMOM
2 Push Press @ 75% of 1 RM PP
WOD
6min AMRAP
3 Hang Squat Cleans (135/95)
7 HRPU’s
Rest 2min
6min AMRAP
5 DL (135/95)
10 Moutain climbers
Cashout– 400m run
WL
Front Squats
2-2-2-1-1-1
Cleans off blocks (bar below knee)
2-2-2-2
Test My Linits Tuesday 4-5-16
Skill
T2B Drills/ Progressions
WOD
20min time cap
100 DU’s
80 WB’s
60 KBS (62/35)
40 sit-ups
20 Burpees
