Thursday 2-15-18
Warm-up
Running drills
Skill
10 x 40yd Sprints
(75% effort)
WOD
For Time
18-15-12-9-6
T2B
Box Jumps (24/20)
Slam Balls (20/10)
Archive for month: February, 2018
Wednesday 2-14-18
Strength
Front Squats
3-3-3-3-3…
AHAP
WOD
8:00min AMRAP
5 Hang Squat Snatch (115/85)
30 DU’s
Cashout– group stretch
Tuesday 2-12-18
Strength
Bench Press
5-5-5-5-5….
Functional WOD
3 Rounds of…(quality reps)
Work 40sec/ rest 20sec
1) Plate Frontal raises
2) Strict Knees to Elbows
3) Burpees
4) Russian Ab twist (WB 20/14)
5) on one knee, Single arm KB Press
6) Single Arm DB Row
Monday 2-12-18
Strength
DL
5-5-5-5-5
WOD
3 Rounds of…
30 WB (20/14)
15 Hang Power Cleans (135/95)
8 Pull-ups
Rest 1min
Cashout– Bar MU’s Drills/ practice
Friday 2-9-18
Strength
Push Press
5-5-5-5-5
WOD
10-9-8-7-6-5-4-3-2-1
HSPU’s
Front Squats (135/95)
*Scale HSPU’s to Wall Walks or HRPU’s
4-3-3-3-2-2-2-1-1-1
Cashout– 4×5 Weighted Dips
Thursday 2-8-18
Skill
Death by Pull-ups
EMOM add 1 pull-up until failure.
*3 Burpees EMOM for those who finish early until entire class has finished
WOD
For Time
100 American KBS (3 Burpees EMOM until completed)
Then, complete 2 Rounds of…
25 WBSU’s (20/14)
25 Box Jumps (24/20)
Wednesday 2-7-18
Strength
Squat Snatch
5-5-5-5-5
Work to heaviest set of 5. Start light.
WOD
18min Time cap
7-9-11-9-7
Power Cleans (165/115)
14-18-22-18-14
Sandbag Alternating Lunges
100m plate run (45/25) every round
Cashout– 3×10 Bench
Tuesday 2-6-18
Gymnastic Skill
Hollow body rock to stand
Kips off Rings
Pull-ups
WOD
15min AMRAP
7 C2B Pull-ups
20 Sit-ups
7 DL (185/135)
40 DU’s
1 Rope Climb
Monday 2-5-18
Strength
Front Squats
5-5-5-5-5
WOD
For Time
21 Clusters (115/75)
21 Burpees
42 WB (20/14)
200m run
Friday 2-2-18
Strength Con.
10:00min EMOM
3 DL (315/225)
3 HSPUs or 1 Wall Walk
*scale HSPU Reps before going to Wall Walks. Example- 3 DL/ 1 HSPU
*weight should get challenging toward end, should be Touch and go
Partner WOD
alternate rounds of…
12min AMRAP
(155/105)
4 Hang Power Cleans
4 Front Squats
4 Push Jerk
4 DL
