Monday 8-20-18

Strength

Back Squat

15-15-15-15

Work to Heaviest set of 15…

22min Time cap

WOD

3 Rounds of….

1 minute of plate to Over Head (45/25) RX+ Thrusters (95/65)

1 minute of Sit-ups

1 minute of Push-ups

1 minute of DU’s

Rest 1min

Friday 8-17-18

Strength

Touch and Go

Power Cleans

10-8-6-4-2

WOD

Run 200m

10 clean and Jerks (185/115)

Run 200m

8 Clean and Jerks (185/115)

Run 200m

6 Clean and Jerks (185/115)

Run 200m

4 Clean and Jerks (185/115)

Thursday 8-16-18

Skill

HSPU’s

Progressions

Partner WOD

Complete 8 RFT

Alternate movements with partner

8 DL- (225/155)

7 Burpee Box Jumps

15 WBSU’s (20/14)

*Must Complete 20 DU’s per round/ per team

22min Time cap

Wednesday 8-15-18

Strength

Front Squats

5-5-5-5-5

Complete 5 heavy sets >75%

WOD

For Time

30 Cal Row

40 Russian KBS (53/35)

50 WB (20/14)

40 Hang Power Snatches (95/65)

30 OHS (95/65)

Tuesday 8-14-18

Warm up

Tabata

1) Rope Hang high Knees

2) hollow body rocks

3) kip off rig

4) hand stand hold/ shoulder taps

Skill

Review of T2B

T2B

7:00min EMOM

15 sec ME T2B/ 45 sec rest

Measure = reps

WOD

4RFT

400m Run

1 Rope Climb

12 Pull-ups

Scaled movements available

Cashout- 3×10 BB Bicep Curls

Monday 8-13-18

Strength

10:00min EMOM

Clean Complex

Power + Floating (below knee) Squat Clean + Hang Power Clean

Increase weight every 2min, work to heaviest load possible

WOD

6min AMRAP of

6 DL (155/105)

7 Push Jerks (155/105)

8 Burpees

9 Air Squats

Rest 2min– Must Complete 100m Run

6min AMRAP – start where you left off

6 DL (155/105)

7 Push Jerks (155/105)

8 Burpees

9 Air Squats

Measure= Rounds + Reps

Saturday 8-11-18

WOD

“Jackie”

1000m row

45 Thrusters (45/35)

30 Pull-ups

Friday 8-10-18

Strength

Weight Pull-ups

5-5-5-5-5

Weighted or Strict or Partner assisted negatives

WOD

12min AMRAP

30 DU’s

3 Bar MU’s

100m BB Walk (Barbell on your back and walk) (135/95)

Scale- Bar MU’s to Pull-ups/ C2B

Cashout– 5min ME Back Squat (185/115)

Thursday 8-9-18

Strength

Push Press

5-5-5-5-5

WOD

Complete in any order

50 WB (20/14)

50 Burpees

50 Bench Press (155/95)

50 Box Jumps (24/20)

Cashout– 20 Over Head Tricep Ext.

WL Wednesday 8-8-18

Strength

Snatch

3-2-2-1-1-1…

25min work to a Heavy 1

WOD

6:00min AMRAP

3 Squat Cleans (185/125)

6 T2B

Cashout- 3min group plank