Archive for month: February, 2017
Motivational Monday 2-13-17
Warm-up
Tabata- 3x 4 movements
Strength
DL
5-5-5-5-5
WOD
12:00min
Ascending Ladder by 3 starting at 3, DU’s stay constant (30 reps). Measure = total reps, 10 DU’ equals 1 rep.
Clusters (135/85)
Pull-ups
30 DU’s
Cashout
30 DB Snatches (50/35)
Bicep curls/ lateral raises
Banded Lat stretch off rig/ LE stretch
Functional Friday 2-10-16
Strength
Back Squat
5-5-5-5-5
Last 3 sets at 70-80% of 1 RM
WOD
3 Rounds of…
1 min Power Snatches (95/65)
1 min WBSU’s (20/14)
1 min Ring Dips
1 min Cal row
1 min Rest
Measure= Total reps
Cashout– 1min ME HSPU’s
Turn up Thursday 2-9-17
Skill
T2B- Progression
1000m row for Time
WOD
18min AMRAP
50 DU’s
15 T2B
18 KBS (54/25)
100m plate run (45/25)
Weightlifting Wednesday 2-8-16
Strength
Push Jerk
5-5-5-5-5
WOD
6:00min AMRAP
5 Hang Squat clean (185/105)
10 Box Jumps (24/20)
Rest 2min
6:00min AMRAP
20 Air Squats
15 Push-ups
Tactical Tuesday 2-7-17
SKill
Pull-ups
A) 3×8 (weighted/strict/or on toes)
B) Practice kip and butterfly
C) 5 min EMOM
25sec work/35 sec rest
ME Pull-ups
WOD
20min AMRAP
200m Run
1 Rope climb
15 DL (225/155)
5 C2B
Cashout– 30 Bicep Curls
Motivational Monday 2-6-17
Strength
OHS
5-5-5-5-5…
WOD
Chipper- For Time
60 WB (20/14)
40 Sit-ups
30 Hang Power Cleans (115/75)
20 S2OH (115/75)
10 Burpees over Bar
Cashout– 20 Ring Dips/ 20 DB lateral raise
Flex Friday! 2-3-17
Strength
DL
8-8-8-8-8
WOD
5RFT
8 SDHP (Sumo DL High Pull) (115/75)
6 HSPU’s / or 3 Wall Walks
25 DU’s/ or 75 singles
Cashout– Work Ring MU progressions
Jumping Ring MU’s
Teamwork Thursday 2-2-17
Skill
4 x 400m Run
1min rest between sets
Partner WOD
20min AMRAP
Alternate movements
20 KBS (62/35)
12 Burpee box Jumps (20/14)
10 Thrusters (95/65)
