Theriouthly Thursday 9-1-16

Skill – Wall walks or Handstand Push ups EMOM

WOD –

4 Rounds:
1 minute of squat cleans 75#/55#
1 minute of pushups
1 minute of burpees over bar
1 minute rest
Score is total reps.

 

MIKE TYSON warms up with his trainer at the Burr Gymnasium Washington DC, USA - 07.06.05 Credit (Mandatory) : Carrie Devorah / WENN

Weightlifting Wednesday 8-31-16

Strength

Back Squat

10-8-6-4-2

Measure= Total Volume

WOD

20 OH Walking Plate Lunges (45/25)

Then, 4 Rounds of 

14 WBSU’s

8 Power Snatches (95/65)

Then, 20 OH walking plate Lunges

WL

Snatch

2-2-2-2-2

Clean pulls

1-1-1-

Cashout– 20 GHD sit-ups

A

Terrific Tuesday 8-30-16

Warm-up

Banded Sprints/ fun game 

Skill

4 x 400m sprints (row if needed-no names)

1 min rest between/ measure = total time

WOD

13:00min AMRAP

8 C2B

15 KBS (62/35)

6 Burpees on a plate

Motivational Monday 8-29-16

Strength 

Clean Complex 

1 Power + 1 Touch and go clean + PP + Jerk

WOD

18-15-12-9

Front Squats (135/95)

DL (135/95)

Ring Dips

Fitness WOD

18-15-12-9

Air Squats/ Goblet Squats

KB DL

Strict Push ups

Cashout– 500m for time/ group stretch

Fist Pump Friday 8-26-16

Strength

Front Squats

5-3-1-1-1…

*goal- finish heavier than previous weeks 3’s

WOD

9:00min AMRAP

Ascending ladder of 5 WB starting at 5. DU’s stay constant.

5 WB (20/14)

25 DU’s

Cashout– ME pull-ups. 

Thankful Thursday 8-25-16

Strength

10:00min EMOM

3 DL + 5 Tuck Jumps 

(315/275/225/185/135/95/65)

Pick weight/ you will stay same weight throughout 10min

WOD

30 Cal Row, then

4 Rounds of 

15 Box Jumps (24/20)

5 hang power (165/105)

Then, 20 T2B and 400m run
Cashout– 20 DB rear delt fly

Weightlifting Wednesday 8-24-16

Strength

5-3-1-1-1… 

Push Jerk

WOD

(95/65)

25 OHS 

25 sit-ups

25 push-ups

25 Front Squats

25 sit ups

25 push-ups

25 OHS

WL

Snatch balance + OHS

5 sets

Clean pulls

5 sets

Gymnastic Tuesday 8-23-16

Skill

T2B progressions

1) Strict Knees to Elbows-use spot if needed (one person on each side)

2) Kipping knees to waist- goal is to keep a controlled kip

3) kipping T2B- 3 sets until failure.  Measure= total reps

WOD

20min AMRAP

10 Pull-ups

8 Burpees

16 Standing Barbell Twist (25/10)

200m run

Motivational Monday 8-22-16

Strength

Hang Cleans (squat)

5-3-2-1-1…

WOD

“DT”

5RFT

12 DL (155/105)

9 HPC (155/105)

6 Push Jerks (155/105)

Faded Friday 8-19-16

Strength

OHS

5-3-1-1-1…

20min time cap to establish 1RM

WOD

5RFT

10 DL (115/75)

7 Power Snatches (115/75)

100m WB run (@50m mark-stop sign- complete 5 MBC’s)

Cashout– HS hold in open space

S