Weightlifting Wednesday 8-17-16

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Strength

Front Squat

3-3-3-3-3

WOD

15min AMRAP

6 Clusters (135/95)

20 DU’s

30 KBS (62/35)

Rest 1 min

Weightlifting 

Pause Clean + Power jerk + Split

5 (1+1+1)

Snatch grip Push Jerk- off rack

2-2-2-2

Cashout- 2x ME DIPs

Gymnastics Tuesday 8-16-16

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Skill

7:00min AMRAP

ME- Pull-ups 20sec / 40 sec rest

WOD

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

T2B

Box Jump overs (24/20)

Back ext. 

Cashout– skin the cat/ or 10 kipps off rings

Motivational Monday 8-15-16

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Warm-up

Headstands/ wall walks

Strength

Push Jerk

3-3-3-3-3

Finish heavier than previous weeks 5’s

WOD

Run 400m

Then 5 rounds of…

9 DL (225/135)

12 Squats

5 HSPU’s

Then finish, 400m run. 

 Fitness WOD

200m run

Then 4 rounds of…

9 KB DL

12 Squats

10 HRPU’s/ or 2 wall walk

Run 200m

Flex Friday 8-12-16

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Strength

1 Power Clean + 1 Hang Squat Clean

5-7 sets

WOD

2RFT

15 Clean and Jerks (135/95)

100 DU’s

100m plate carry (45/25)

Cashout-30 Bicep curls 💪🏽

Thankful Thursday 8-11-16

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Strength

Bench Press

10-8-6-4-2

WOD

A) FOR TIME

40 RKBS (62/35)

21 Pull-ups

30 RKBS (62/35)

15 Pull-ups

20 RKBS (62/35)

9 Pull-ups

B) 50 slam balls for time (20/10)

Cashout– 1min ME Sit-ups


Weightlifting Wednesday 8-10-16

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Strength

OHS

3-3-3-3-3

WOD

8min AMRAP

Ascending ladder by 2 starting at 2. 

Hang Squat Snatches (95/65)

Burpees over bar (RX= 2 foot take off)

Weightlifting 

Hang snatch HP+ Hang Squat Snatch 5(2+1)

Cleans pulls

2-2-2-2-2

Dips

2x failure

Endurance Tuesday 8-9-16

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Skill

1000m row for time

WOD

Complete in any order. Start with 200m run. Every 6min, you will do a 200m run until all work is complete. 36min time cap. 

70 WB

60 Push-ups

50 Pull-ups

40 sit-ups

Motivational Monday 8-8-16

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Strength

Front Squat

5-5-5-5-5

WOD

5 RFT

6 Hang Power Cleans (135/95)

8 Push Jerks (135/95)

12 Box Jumps (24/20)

Then, 30 air squats

Cashout– ME T2B – done once you come off rig

Day 4– 20 rep Back Squat program (-75# from 5RM) 

Five Ring Friday! Go America! 8-5-16

/in /by

Strength

Push Jerks

5-5-5-5-5

WOD

500m Row, then

4 rounds of…

7 Hang Squat clean (115/75)

9 Ring Push-ups

25 DU’s

Cashout– 15 barbell sit-ups 

Teamwork Super Hero Thursday 8-4-16

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Skill

10:00 EMOM

Odd) 10 Pull-ups

Even) 10 Pistols

*scaled options available 

Partner WOD

20min AMRAP

Alternating rounds of…

100m run

12 DL (225/135)

10 KBS (62/35)

8 Ring rows

Must tag partner