Friday 9-21-18

Strength

10:00min EMOM

2 Squat Cleans @ 70+%

Same weight throughout

WOD

6min AMRAP

5 Power Cleans (165/115)

8 Wall Balls

3min rest

400m sprint for time

Thursday 9-20-18

Strength

Bench Press

8-8-8-8-8

WOD

12:00min to complete in any order

75 OH Plate reverse Lunges (45/25)

50 Pull-ups (RX+ 100 Pull-ups)

50 Burpees on Plate

Cashout– Lateral raises/ Dips

Wednesday 9-18-18

Strength

DL

5-5-5-5-5

Work to a Heavy 5

Partner WOD-alternate movements

Complete 8 rounds

Cal Row (15/12)

5 Power Snatches + 7 OHS (95/65)

30 DU’s

Cashout– 2×10 reverse hyper extensions

Tuesday 9-18-18

Skill

Pull-ups

Hollow body, kips, butterfly, etc. drills to improve…

WOD

6RFT

10 T2B

16 Box Jump overs (24/20)

100m plate run

20min Time cap

Cashout– 2min Side Planks

Monday 9-17-18

Strength

Back Squat

5-5-5-5-5

Work up to heavy 5. Go heavier then previous week 8’s

WOD

2- 6min AMRAP

5 Hang Squat Cleans (135/95)

7 Push Jerks (135/95)

9 Ring Dips/ Strict Push ups

1min rest between AMRAP’s. Restart where you leave off. Measure= Total Rounds plus reps.

Friday 9-14-18

Strength

Snatch

5-5-5-5-5

Work up to a Heavy set of 5.

25min Time cap

WOD

For Time

21- DL (225/145)

21- pull-ups

50 DU’s

15- DL

15- Pull-ups

40 DU’s

9- DL

9- Pull-ups

30 DU’s

12min Time cap

Thursday 9-13-18

Skill

Rope Climbs

WOD

For Time

Run 200m

10 Power Cleans (135/95)

Run 200m

8 Power Cleans (155/115)

Run 200m

6 Power Cleans (185/135)

Run 200m

4 Power Cleans (205/145)

Run 200m

2 Power Cleans (225/155)

20min Time cap

Wednesday 9-12-18

Strength

Push Jerk

5-5-5-5-5

WOD

16min AMRAP

80 WB (20/14)

60 Sit-ups

40 SDHP (95/65)

20 T2B

Measure= Reps completed at Time cap

Cashout– ME Pull-ups 1min

Tuesday 9-11

9-11 Tribute WOD

FOR TIME

2001m Run (1.25 miles)

11 Box Jumps

11 Thrusters (125/85)

11 C2B

11 Power Cleans (170/115)

11 HSPUS

11 KBS

11 T2B

11 DL (170/115)

11 Push Jerks (110/75)

Row 2001 meters

Monday 9-10-18

Strength

Back Squat

8-8-8-8-8

Work up to a Heavy set of 8

WOD

18-15-12-9-6

Box Jumps (20/14)

Burpees

KBS (62/35)

Cashout– 20 Ring Dips