Flex Friday 6-17-16

/in /by

Strength

DL

5 @ warm up

3 @ 75%

3 @ 80%

3 @ 85%

3+ @ 90%

WOD

8 min AMRAP

5 Clusters (135/95)

6 T2B

100m run

Rest 2min

Then, 2min ME WB (20/14)
Cashout– practice HS/ HS walk

Thirsty Thursday 6-16-16

/in /by

Warm-up

Agility ladder

Strength

Bench 

ME reps in 4min (115/65)

WOD

For Time..

Row 700m

Then complete in any order…

 50 Slam Balls 

50 DU’s

50 Air Squats

50 push-ups

Weightlifting Wednesday 6-15-16

/in /by

Strength

OHS

3-3-3-3-3

3-70%

3- 80%

3-85%

3-90%

WOD

3RFT

200m Run

6 Hang Squat Snatches (95/65)

8 Box Jump overs (24/20)

1 Rope Climb

WL

Snatch Pulls

2-2-2-2-2

Strict Snatch Grip Behind neck presses

3-3-2-2

Gymnasty Tuesday 6-14-16

/in /by

Skill

Toes to Bar- Progressions/ drills

WOD

400m Run, then

10-9-8-7-6-5-4-3-2-1

Pull-ups

Power Cleans (135/95)

Then, 20 Burpees.

Motivational Monday 6-13-16

/in /by

Strength

Push Jerk/ Split Jerk

5 x 2+1

WOD

15:00min AMRAP

3 Wall walks

16 Back Squats (135/95)

15 Sit-ups 

Cashout– 100m waiters carry (62/35)

Functional Friday 6-10-16

/in /by

Skill- how to throw

Warm-up

1 Base 2 out Kickball

Partner WOD

50 Bench (135/95)/ Pull-up Hang

40 Cal Row/ Static DL hold (135/95)

30 Alternating Clean and Jerks/ Burpees (135/95)

40 T2b/ sit-up

50 Walking OH Plate Lunges (45/25) wall sit

400m partner Keg Run

Thankful Thursday 6-9-16

/in /by

Strength

Front Squats

3-3-3-3-3

Off percentages

WOD

8 RFT

6 Power Snatches (95/65)

10 WB (20/14)

13 DU’s

Cashout– 5 Rope Climbs

WeightLifting Wednesday 6-8-16

/in /by

Strength

DL

5-5-5-5-5

Working off percentages

WeightLifting

Hang Squat Clean

2-2-2-2-2

Bent Rows

3-3-3-3-3

WOD

8:00min AMRAP

Ascending ladder by 3

Pull-ups 

KBS (62/35)

Cashout– 1000m row for time

Tanktop Tuesday 6-7-16

/in /by

Strength

Bench Press 

8-8-5-5-5

WOD

For Time

400m run 

20 Thrusters (95/65)

10 Burpees over bar

Rest 1 min

400m run

20 HSPU’s 

10 Burpees over bar

Rest 1min

Run 400m

20 Ring Dips

10 Burpees over bar

Fitness WOD

200m run

20 Air Squats

10 Burpees

Rest 1min

200m run

20 S2OH

10 Burpees

Rest 1min

200m run

20 HRPU’s

10 Burpees 

Motivational Monday June 6th, 2016. 

/in /by

Strength

OHS

5 @ warm up

5 @ 65%

5 @ 75%

5 @ 80%

5+ @ 85%

WOD

18-15-12-9-6 

DL (225/135)

Box jumps (24/20)

WBSU’s (20/14)

Cashout– 1min ME T2B