Friday 6-15-18

Warm up

Kick ball game

WOD

“Helen”

3RFT

400m Run

21 KBS (53/35)

12 Pull-ups

RX+ (C2B and 2 pood)

Cashout– ME Bench (135/95) rerack= completion

Thursday 6-14-18

Strength/ WOD

Back Squat

8-5-5-3-3-1-1-1

8- 60%

5-70%

3-80%

1-90%

1->90%

1->95%

Rest 2-3min between sets.

Wednesday 6-13-18

Strength

Push Press

3-3-3-3-3

WOD

7min AMRAP

3 Squat Cleans (165/115)

6 Burpees over Bar

6-12-18

Warmup- gymnastic movements

– hollow body

– on Rings hollow body/ arch body

– banded front lever

Skill

Weighted Pull-ups

5×5

WOD

18min AMRAP

400m run

2 Bar Muscle ups

30 DU’s

20 Ring Rows

10m Bear Crawl

Monday 6-11-18

Warm-up

Shoulder Mob/ Squat warm up

Strength

OHS

5-5-5-5-5

Goal- Complete at least 3, try to get all 5 sets greater than 75% of RM. weight remains same, do warm up set to get to weight…

*should be challenging but should be able to complete.

WOD

30-20-10

DB Snatch (50/35)

Air Squats

Strict Push-ups

Cashout– 5×5 Ring Dips

Friday 6-8-18

Warm up

Fun game/ prepare for Clean and Jerks

WOD

4 x 4min AMRAP

Rest 2min between each round/ Change weight

Min 0-4

AMRAP

3 Clean and Jerks (205/135)

10 Box Jump overs (24/20)

10 Pull-ups

Rest 2min

Min 6-10

AMRAP

5 Clean and Jerks (185/115)

10 Box Jump overs (24/20)

10 Pull-ups

Rest 2min

Min 12-16

AMRAP

8 Clean and Jerks (155/95)

10 Box Jump overs

10 Pull-ups

Rest 2 min

Min 18-22

AMRAP

10 Clean and Jerks (115/75)

10 Box Jump overs

10 Pull-ups

Measure= Total rounds completed + Reps

Example-

2+6 round 1

2+10 round 2

3+1 round 3

3+ 7 round 4

Score= 10 Rounds + 14 Reps

Thursday 6-7-18

Strength

Front Squats

5-5-5-5-5

Partner WOD

Complete 6 Rounds of

500m Row

4 Turkish Get-ups (45/25) – 2 right and 2 left

Partner A will row 500m, while partner B completes 4 Turkish get-ups. When both partners finish, then partners switch until 6 rounds are completed (total of 3000m)

Wednesday 6-6-18

Skill

Complete 50 T2B

EMOM style, can only work first 20sec of every minute. Go until completed, should try to completed around 7min or under, 10min Time cap. Goal-maintain kip throughout work.

Scale= 25 T2B

WOD

For Time

40 WB (20/14)

20 Hang Power Snatches (95/65)

150 DU’s

30 WB (20/14)

15 Hang Power (115/75)

75 DU’s

*note weight increases second set.

Tuesday 6-5-18

Strength

Bench Press

5-5-5-5-5

WOD

4 Rounds For Time

15 Stiff legged DL (155/115)

20 Burpees

6 shuttle Sprints (25m)

Rest 1 min after each round

22min Time cap

Monday 6-4-18

Strength

Squat Cleans

2-2-2-2-2

*Goal- perform at least 4 sets greater that 80%.

*reset between reps.

WOD

10-9-8-7-6-5-4-3-2-1

-Front Squats (135/95)

-chest to Bar pull-ups

12min Time cap… scale to complete the WOD

Scale FS weight and scale C2B to pull-ups or Ring Rows