Turn-up Tuesday 10-18-16

Strength 

DL

8-8-5-5-5

WOD

Run 200m

21 Pull-ups

10 KBS

Run 200m

15 Pull-ups

20 KBS

Run 200m

9 Pull-ups 

30 KBS

Cash out– handstand holds

Motivational Monday 10-17-16

Strength 

Push Press

3-3-3-3-3…

WOD

10min AMRAP

Row 500m, then

4 Clusters (135/95)

8 Push-ups

12 Lunge Jumps

Cash out– 20 Ring Dips 

FUNctional Friday 10-14-16

Warm-up

Kickball! 

Strength

OHS

3-3-3-3-3

WOD

5-7-9-9-7-5

Power cleans (155/95)

Box jump (30/24)

HSPU’s

Bodybuilding Thursday 10-13-16

Strength 

2 x 10 Pull-ups

2 x 10 KB row

2 x 10 Rear Delt Fly

2 x 10 Bicep Curls

1 x 20 GHD back extensions

WOD

4RFT

15 T2B 

25 DU’s

400m run 

You know what time it is Wednesday! 10-12-16

Strength 

Clean + Jerks

6 x (2 + 1)

WOD

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

DL (255/165)

5-5-4-4-3-3-2-2-1-1

Wall walk

Terrific Tuesday 10-11-16

Skill

Ring Muscle Up progressions

WOD

14:00min

5 Hang Squat Snatches (95/65)

Suicide run 20m/40m/60m w/ slam ball (20/10)

15 sit-ups

 Manic Monday 10-10-16

Strength

Front Squat

5-5-5-5-5

WOD

6min AMRAP

Ascending ladder by 5

WB (20/14)

KBS (62/35)

Rest 2min

6min AMRAP

Ascending Ladder by 5

Pull-ups

Burpees

Cashout– Group Stretch

Barbell Friday 10-7-16

Strength 

Push Press

5-5-5-5-5

WOD

2RFT

15 Front Squats (135/95)

15 Push Jerks (135/95)

1 Rope Climb

15 Back Squats (135/95)

15 Hang Power Cleans (135/95)

Rest 1 min

Teamwork Thursday 10-6-16

Warm-up 

Agility ladders/ Resisted sprints

Skill

Run 1/2 mile for time (2x400m, no rest) 

Partner WOD- perform alternating movements

18 min AMRAP

10 DL (185/135)

15 Strict Ring rows

12 broadjump burpees

Weightlifting Wednesday 10-4-16

Strength 

OHS

5-5-5-5-5

WOD

18-15-12-9-6

Hang Power Snatches (95/65)

Box Jumps (24/20)

WL

Power Snatch

2-2-2-2-2

Front Squats

8-8-8-8

Ring Dips

2x ME