Tank top Thursday 3-16-17
Warm-up
Ring MU-progressions
SKill
10:00 EMOM (30sec work/ 30sec rest)
DU’s
Strict pull-ups
WOD
A) 100 KBS (54/35)
5 Burpees EMOM until completed
Rest 2min
B) 400m run
10 Turkish get-ups (35/20)
Archive for month: March, 2017
Weightlifting Wednesday 3-15-17
Strength
Thrusters
10-8-6-4-2
Increase weight every set
WOD
3-6-9-3-6-9
Power Cleans
HSPU’s / wall walks
15:00min time cap
Rest 5min
2:00min ME WB
Cashout– LE stretch
TeamWork Tuesday 3-14-17
SKill
Teams of 3
12:00min EMOM- Complete
A) 1 Rope Climb
B) Row 15 Cals
C) 8 T2B
WOD
2RFT
20 Pull-ups
25 Air Squats
30 Push-ups
35 Sit-ups
50 Double unders
Motivated Monday 3-13-17
Strength
Back Squat
10-10-10-10-10
WOD
2 Rounds of “DT”
200m Run
2 Rounds of “DT”
Run 200m
1 Round of DT
20 Burpees
DT= (155/105)
12 DL
9 Hang Power
6 Push Jerk
Thankful Thursday 3-9-17
SKill
4 x 400m run
1 min rest between sets
WOD
For Time
Row 500m
20 Burpee pull-ups
100m Farmers carry (50+/25+)
40 KBS (62/25)
30 Slam balls (20/10)
20 Hang Power Cleans (95/65)
100m Farmers carry (50+/25+)
Weightlifting Wednesday 3-8-17
Strength
Snatch (squat)
3-3-3-3-3
Power Snatch
3-3-3-3-3
WOD
7:00min
5 DL (225/135)
10 WB
Rest 2min
5:00 AMRAP
5 OHS (95/65)
10 WBSU’s
Cashout– DB presses/ practice L-sits
Tactical Tuesday 3-7-17
SKill
Pull-ups
8-8-8-8-8
Weighted/ strict/ assisted
WOD
18:00min AMRAP
Run 200m
18 Goblet Lunges (45/25)
25 DU’s
15 Ring Rows
Cashout– 20 GHD sit-ups
Motivational Monday 3-6-17
Strength
Front Squats
5-5-5-5-5…
WOD
13:00 min AMRAP
5 G2OH (Clean and Jerks) (135/95)
5 Box Jumps (24/20)
3 HSPU
6 G2OH
6 Box Jumps
3 HSPU’s
7 G2OH
7 Box Jumps
3 HSPU’s
8 G2OH
8 Box Jumps
3 HSPU’s
9 G2OH
9 Box Jumps
3 HSPU’s
10 G2OH
10 Box Jumps
3 HSPU’s
Cashout– 400m run for Time/ lateral raises/ Ring Dips
Announcement Thursday 3-2-17
Warm-up
Gymnastic warm up- Ring MU’s
Strength
Bench Press
(Rep scheme posted at box) hint- ladder
Partner WOD
13min AMRAP
Alternate movements with partner
Row 15 cal row
15 Burpees
12 Hang Power Snatches (75/55)
