Tuesday 4-17-18

/in /by

Skill

10:00min EMOM

Alternating odd and even minutes

A) 30 sec Pull-ups/ 30 Sec rest

B) 30 Sec ME DU’s/ 30 Sec rest

Measure= Total Reps

WOD

For Time

1000m Row

21 T2B

9 Burpees

400m

15 T2B

15 Burpees

400m

9 T2B

21 Burpees

Monday 4-16-18

/in /by

Strength

10:00min EMOM

3 Power Snatches (must be Touch and go)

Add weight every 2:00min

WOD

For Time

3 Clusters, 1 Wall Walks

6 Clusters, 2 Wall walks

9 Clusters, 3 Wall Walks

12 Clusters, 4 Wall Walks

9 Clusters, 3 Wall Walks

6 Clusters, 2 Wall Walks

3 Clusters, 1 Wall walk

RX (115/85)

RX+ (135/95), Strict HSPU’s

20min Time cap

Cashout– 3 sets ME Dips

Friday 4-13-18

/in /by

Strength

Push Jerks

3-3-3-3-3

WOD

7 Rounds of “Cindy”

5 Pull-ups

10 Push-ups

15 Air Squats

(RX+ weighted vest)

Then, 30 Burpee Box step overs

Friday 4-13-18

/in /by

Strength

Push Jerks

3-3-3-3-3

WOD

7 Rounds of “Cindy”

5 Pull-ups

10 Push-ups

15 Air Squats

(RX+ weighted vest)

Then, 30 Burpee Box step overs

Thursday 4-12-18

/in /by

Warm up- Agility Drills

Skill

4 x 400m Sprints

1min rest between sets

Partner WOD

Alternating movements

Complete 10 Total rounds

Calorie Row (12/8)

6 Power Cleans (155/105)

7 T2B + 5 Burpees

Cashout– 100 DU’s for Time

Wednesday 4-11-18

/in /by

Skill

Front Squats

3-3-3-3-3…

WOD

For Time

80 WB (20/14)

60 KBS

30 Push Jerks (115/85)

Tuesday 4-10-18

/in /by

Tabata warm up

Strength

DL

3-3-3-3-3

WOD

For Time

400m Run

15 Hang Power Cleans (135/95)

5 C2B Pull-ups

RX+ Complete all C2B and 2 Bar MU

200m Run

10 Hang Power Cleans (135/95)

10 C2B Pull-ups

RX+ Complete all C2B and 2 Bar MU

400m Run

5 Hang Power Cleans

15 C2B Pull-ups

RX+ Complete all C2B and 2 Bar MU’s

Scale= chin over bar pull-ups for C2B, or Ring Rows

20min Time cap

Monday 4-9-18

/in /by

Strength

Snatch Complex

Complete 5-7sets, work to a heavy set.

1 Hang High Pull + 1 Hang Power Snatch + 2 Floating (below knee) Squat Snatch + 1 OHS

WOD

12min AMRAP

10 Plate Ground to Overhead (45/25)

16 Plate OH Walking Lunges

25 DU’s

Cashout– complete 40 Strict Push-ups

Saturday 4-7-18

/in /by

Strength

Weightlifting Program

Partner WOD

Complete for Time

Both partners work at same time

2000m Row (May Row simultaneously)

100 WB (may work simultaneously)

50 Power Snatches (95/65) (one bar-alternate)

100 DU’s (may work simultaneously)

400m Run (together)

Friday 4-6-18

/in /by

Skill– Practice/ review Rope Climbs

25min AMRAP

3 Front Squats (185/115) RX+ (225/135)

15 Pull-ups (RX+ Strict)

200m Run

1 Rope Climb

10 Burpees