Motivational Monday 4-17-17
Strength
Back Squat
10-10-10-10-10
WOD
3-4-5-6-7-6-5-4-3
Squat Cleans (155/95)
Burpees over Bar
DU’s (3x)
18:00min time cap
Cashout– Strict banded C2B pull-ups
Archive for month: April, 2017
Good Friday 4-14-17
Hip Mobility
Dynamic Warm up
Strength
Front Squats
3-3-3-3-3
WOD
6:00min AMRAP
3 Hang Power Cleans (185/105)
6 Pull-ups
3:00min rest (must run 200m)
6:00min AMRAP
5 Burpees
10 WB (20/10)
Thankful Thursday 4-13-17
Strength
Bench Press
10-8-6-4-2
AHAP
Work to a heavy 2
WOD
3RFT
1min of Power Snatches (95/65)
1min of Ring push-ups
1min of Slam balls (20/10)
1min of DU’s
1 min rest
Cashout– 30 OH tricep ext/ 30 dips
Weightlifting Wednesday 4-12-17
Strength
Cleans
2×3 @ warm-up, 3 @ 65%, 3 @ 75%, 3@ 80% 3+ @ 85%
WOD
18-15-12-9-6-3
DL (225/155)
Box Jump overs (20/14)
WBSU’s (20/14)
Cashout– Mobility
Tactical Tuesday 4-11-17
Gymnastic Warm-up
Strength
3×10 strict pull-ups
3×10 kips off rig
10 sec pull-up hold (chin over Bar)
10 ice cream makers
WOD
12:00min AMRAP
Run 200m (with WB 20/14)
3 Bar Muscle ups
15 Burpees
Motivational Monday 4-10-17
Strength
OHS
5-5-5-5-5
WOD
6 RFT
7 Push Jerk (155/95)
15 Air Squats
20 KBS (62/35)
Cashout– 20 Ring Dips
Flashback Friday 4-7-17
Warm-up- Dynamic/ Group BB
Strength
Cleans (squat)
5 @ warm-up
5 @ 65%
5 @ 70%
5 @ 75%
5+ @ 80%
WOD
6 RFT
3 Power Snatches (135/85)
5 T2B
7 Back Squats (135/85)
Cashout– 100 DU’s for Time
TeamWork Thursday 4-6-17
SKill
7:00min EMOM
Strict Pull-ups 20Sec of work RX+ false grip ring
(Scale ring rows)
Partner WOD
Complete in order, both partners have to do some portion of the work.
Row 1000m / planks
80 WB / Plank
80 KBS / single unders
80 DB Snatches (50/35)/ Wall sit
50 alternating Burpee box jumps (24/20)
100m atlas stone carry/ or 100m partner carry
Weightlifting Wednesday 4-5-17
Strength
Push Jerks/ Split Jerks (3/2)
5-5-5-5-5
WOD
“Nancy”
5RFT
400m run
15 OHS
Cashout– 1min ME Bench Press (135/95)
Tactical Tuesday 4-4-17
Strength/ Skill
10:00min EMOM
6 DL (275/165) + ME Burpees 30sec/ 30 sec rest
*measure- total Burpees
WOD
10:00min
8 C2B
25 DU’s
20 Sit-ups
Cash out– Rear Delt Flys/ Kiping hips to Rings/ MU’s
