Wednesday 3-14-18
Strength
Back Squat
8-8-8-8-8
WOD
For Time
30 Power Cleans (135/95)
30 Calories on Rower
30 WB (20/14)
Pull-up Program Day 2
Posted at box
Archive for month: March, 2018
Tuesday 3-13-18
Skill
Handstand Push-ups
Progressions
7min EMOM
20sec ME / 40 Sec rest
Set number of reps 1-5
WOD
18:00min AMRAP
30 KBS (62/35)
15 Burpee Box Jump overs
20 DU’s
1 Rope Climb
Monday 3-12-18
Strength
10:00min EMOM
2 Squat Cleans
75-80% of 1RM (will stay same weight whole EMOM)
*should be challenging
WOD
For Time
400m Run
Then, 21-15-9 of…
Thrusters (95/65)
Knees to Elbows
Then, 400m to finish.
Pull-up Program Day 1
1×10 Kip
2×10 Strict, assisted or on knees pull-ups
1×10 Ring Rows
1×10 DB Pullover
Cashout– Stretch
Thursday 3-8-18
Skill
Complete in 15 Min.
Complete 2 Rounds
A) 15 each single leg banded RDL
B) 15 Hollow Body to sit-ups
C) 12 each single leg step ups
D) 12 (each side) on one knee land mines
E) 10 Strict Ring Rows
Partner WOD
Alternate movements with partner
16:00min AMRAP
10 Cal Row
7 Front Squats (115/85)
10 Burpees on a Plate 
Wednesday 3-7-18
Strength
A) 1 Push Press + 2 Push Jerks + 2 Split Jerks
5-7 sets
B) Back Squat- 10-10-10
C) Bench Press – 8-8-8-8
D) Ring Dips / GHD Back Ext.
WOD
2 Rounds of…
6min AMRAP
10 Power Snatches (95/65)
25 DU’s
Rest 2min
*Continue were you leave off, measure is total Rounds + Reps
You have the option to do all strength or do strength A then wod.
Tuesday 3-6-18
Strength
Clean Complex
2 Squat Cleans (Touch and go) + 2 Hang Squat Cleans
Increase weight every set. Complete 5-7 sets.
WOD
10-9-8-7-6-5-4-3-2-1
DL (225/155)
Pull UPS (RX+ C2B)
Monday 3-5-18
Tabata Warmup
1) DB Pull over
2) plank on bench with Rotation
3) BB push Press
4) skater Jumps
Pull-ups/ Group OHS BB warm up
Strength
OHS
5-5-5-5-5
*work to heaviest 5
Between each set complete 25 DU’s
10-15-20-15-10
S2OH (155/105)
WB (20/14)
Box Jump overs
200m run (every round)
Rest 1min (every round)
*20min Time cap
Cashout– Group Stretch
