Flex Friday 12-2-16
Strength
Push Jerk
5-3-1-1-1…
WOD
7RFT
5 Power Snatches (115/75)
9 WBSU’s (20/14)
Cashout– ME Push-ups 90 secs.
Archive for year: 2016
Thirsty Thursday Dec. 1st
Warm-up
Agility/ Running/ Reaction Drills
SKill
Broad Jump for measure
1000m Row for Time
WOD
3RFT
Run 400m
20 Ring Rows
20 Back Squats (115/75)
Then 20 Burpees
Cashout- group 3min planks
Weightlifting Wednesday 11-30-16
Strength
DL
5-3-1-1-1…
WOD
5:00min AMRAP
Ascending Ladder by 2
Clean and Jerk (135/95)
Box Jumps (24/20)
Rest 2:00min
5:00min AMRAP
Ascending ladder by 1
Clean and Jerks (185/115)
Box Jump overs (30/24)
Gymnastic Tuesday 11-29-16
SKill
Ring MU progressions
WOD
15 Pull ups
3 T2B
6 Shuttle Sprints
12 Pull ups
6 T2B
6 shuttle sprints
9 Pull-ups
9 T2B
6 Shuttle Sprints
6 Pull ups
12 T2B
6 Shuttle Sprints
3 Pull-ups
15 T2B
6 Shuttle Sprints
Cashout– 10 Turkish get-ups
Back to Business Monday 11-28-16
Warm up
Group strectch/ Hip Mobility/ resisted sprints.
Strength
Back Squat
5-3-1-1-1…
Goal get to 95%
WOD
3RFT
8 FS (135/95)
15 WB (20/14)
3 Wall walks
40 DU’s
Black Friday 11-25-16
Strength
Snatch
5-3-1-1-1
Goal- Finish at 95%
WOD
For Time
15-12-9-6
OHS (95/65)
Calorie Row
Rest 2:00min
Then 3 rounds of…
5 Squat Cleans (165/95)
20 sit-ups
100m KB Farmers Carry
Wednesday 11-23-16
“Filthy Fifty”
Taco Tuesday 11-22-16
Strength
Bench Press
10-8-6-4-2
Increase weight every set
WOD
For Time
400m of run
20 Jerks (155/95)
40 Russian an twist (25/15)
60 Push-ups
80 KBS (45/25)
Run 400m
20min time cap
Cashout– weight Dips 2-2-2-2
Motivational Monday 11-21-16
Strength
10:00min EMOM + 1 Final attempt
Clean complex
1 Power + 1 Squat Clean+ 1 FS
Increase weight every 2min. After 10min attempt 1 heavy Squat clean
WOD
10-9-8-7-6-5-4-3-2-1
DeadLifts (245/155)
Burpees over Bar
Cashout– ME pull-ups until failure
Thankful Thursday 11-17-16
Strength/ Skill
10:00min EMOM
Odd- 1 snatch balance + 2 OHS (work up in weight)
Even- 1 rope climb
WOD
6:00min AMRAP
6 T2B
12 Slam balls
Rest 1min
2:00min max KBS (62/35)
Cashout– 10 Turkish get-ups
