Technique Tuesday 1-12
Skill
T2B progressions
7 min EMOM
20 Seconds of ME T2B/ 40 sec. Rest
WOD
3 Rounds of…
1 min of slam balls
1 min of pull-ups
1 min of WBSU’s
1 min of Hang Power Snatches (95/65)
1 min rest
Archive for year: 2016
Motivational Monday/ Paleo day 1/ 1-11
Strength
Front Squats
3-3-3-3-3
Increase weight every time
AHAP
WOD
21-18-15-12-9-6
Thrusters (95/65)
25-25-25-25-25-25
DU’s
20min time cap
Cashout– 3 open space Handstand hold attempts or 5cart wheels.
Functional Friday 1-8
Strength
Bench Press
8-8-8-8-8
Increase weight every set
AHAP
WOD
Performance
15:00min AMRAP
200m RUN
7 HSPU’s
7 Clean + jerks (135/95)
Fitness
15:00AMRAP
200m run
3 wall walks
7 clean and jerks/ or KBS
Cash out– 12 Turkish get ups
Thursday BenchMark WOD 1-7
Skill
Will be done post WOD to ensure the most accurate bench mark measure is recorded.
10 min- pick a skill
HSPU’s
DU’s
Muscle ups
Mobility
WOD
500m row
20 sit ups
20 Pull ups
20 DL (225/185/135/95)
20 Burpees
20 Air Squats
Run 400m
Thursday BenchMark WOD 1-7
Skill
Will be done post WOD to ensure the most accurate bench mark measure is recorded.
10 min- pick a skill
HSPU’s
DU’s
Muscle ups
Mobility
WOD
500m row
20 sit ups
20 Pull ups
20 DL (225/185/135/95)
20 Burpees
20 Air Squats
Run 400m
Weightlifting Wednesday/ yoga 1-6
Strength
10:00min EMOM
3 OHS
*must come off the ground
*add weight every 2min, working to a heavy 3.
WOD
12:00min AMRAP
30 DU’s
10 Power Snatches (95/65)
7 T2B
Cashout– Row 500m for time
WeightLifting
Snatch HP + Floating Squat Snatch
1+1 x 5
Clean Pulls
2-2-2-2
Back squat
1-1-1-1-1
Work to 85% of 1RM
Tanktop Tuesday 1-5
Strength
Push Press
5-5-5-5-5
WOD
For Time…
20 Ring Push-ups
30 KBS (62/35)
40 OH walking plate lunges (45/25)
50 Sit-ups
40 OH walking plate lunges (45/25)
30 KBS (62/35)
20 Ring Push-ups
Cashout– 30 OH DB Tricep ext.
Motivational Monday 1-4
Strength
Front Squats
5-5-5-5-5-5
WOD
5:00min of…
8 Power Cleans (115/75)
10 Pull-ups
Then, 2:00min ME Burpees
Rest 1:00min
Then, 5:00min of…(continue where you left off)
8 Power Cleans (115/75)
10 Pull-ups
Cash out– 30 Bicep Curls
Saturday 1-2
Open gym- 9-11am