Weightlifting Wednesday 1-18-17

/in /by

Strength

Front Squat 

2-2-2-2-2…

WOD

A) 5:00min Ascending Ladder by 3 starting at 3.

T2B

DL (185/115)

B) For Time

Row 50 cals

50 DU’s

400m run 

WL

 Push Jerk + Split Jerk 

5 (1+1)

Clean Pulls

2-2-1-1-1

Turn up Tuesday 1-17-17

/in /by

Strength

Power Cleans (touch and go’s)

5-4-3-2-1-1

WOD

15:00min

6 Shuttle Sprints (20m)

8 Push Jerks (135/95)

10 Box Jump overs 

Cashout– 60 sec ME V-ups

kips off rings / hips to rings

MLK Monday 1-16-17

/in /by

Strength

10:00min EMOM

2 OHS

Increase weight every 2min

WOD

2 RFT

30 WB (20/14)

20 Power Snatches (95/65)

15 C2B

10 Broad Jump Burpees

Cashout-10 Hinge Rows + ME Bar MU’s

Extra- Bicep Curls

Flex Friday 1-13-17

/in /by

Warm-up game

Strength

Bench Press

5-5-3-3-3…

WOD

For Time

Row 500m, then

5 rounds of..

5 HSPU’s

25 DU’s

Then…

20 Burpees 

10 T2B

Cashout– weight Dips 5-5-5-5

Thankful Thursday 1-12-17

/in /by

Strength 

Hang Squat Cleans

2-2-2-2-2

WOD

Run 400m

30 KBS (54/25)

20 Back Squat (155/95) 

15 DL (155/95)

10 Hang Power Cleans (155/95)

15 DL (155/95)

20 Back Squats  (155/65)

30 KBS

Run 400m

Cashout– 15 hinge rows + 15 GHD sit-up 


 

Weightlifting Wednesday 1-11-17

/in /by

Strength

Push Push

3-3-3-3-3

WOD

6:00min

7 Hang Power Snatch (115/75)

15 WB (20/14)

Rest

6:00min

7 Ring Dips

20 sit-ups

Cashout– 20 OH tricep ext.

WL

Power Snatch + Hang Power Snatch

5 (2+1)

Terrific Tuesday 1-10-17

/in /by

Strength

DL + 3 T2B

10:00min EMOM

8-8-6-6-4-4-2-2-1-1

WOD

4 Rounds for Time 

10 Pull-ups

15 Box Jumps

20 Slam balls

1 rope climb

1min rest

Cashout– 1min ME cal row

Motivational Monday 1-9-17

/in /by

Strength 

Front Squats

3-3-3-3-3

WOD

For Time

15-12-9-6

Thrusters (95/65)

4-3-2-1

Wall walks 

100m Plate run

Cashout– 20 Ring Dips 

MU drills (jumping)

Freaky Friday 1-6-17

/in /by

Strength

10:00min EMOM 

Snatch Complex

Power + Hang Squat + Snatch Balance

WOD

5 min AMRAP

6 Hang Squat Cleans (155/95)

20 sit-ups

Rest 2min

6 min AMRAP 

Row 15 Calorie row

15 WB

Cashout– ME T2B 1 min

– 30 Bicep Curls

– 30 Dips

TeamWork Thursday 1-5-17

/in /by

Warm-up Agility Ladder

SKill

Strict (weighted) Chest to Bar Pull-ups

5-5-5-5-5

Scaled= strict Pull-ups or 10 Ring Rows

WOD

14:00min

200m Run

3 DL (275/165)

25 Russian KBS (54/25)

20 Ring Rows

Cashout– 3 ME Broad Jump