Motivational Monday 11-20-17

Strength

5-5-3-3-3…

WOD

4 RFT

7 Push Jerks (135/95)

15 Box Jumps

200m run

Then, 40 Air Squats

Thirsty Thursday 11-16-17

Warm up- Agility Ladder

Skill

400m run

Rest 1min

400m run

Rest 1min

400m run

Rest 1min

400m run

WOD

7:00min AMRAP

2 Power Cleans (185/115)

9 Knees to Elbows

7 Athletic Burpees

Cashout– group Ab work and stretches

WestCoast Wednesday 11-15-17

Strength

Push Press

5-5-3-3-3…

Establish a heavy 3.

WOD

2RFT

50 WB (20/14)

30 KBS (62/35)

100m Sand bag run

2 Rope Climbs

Tactical Tuesday 11-14-17

Strength

Back Squats

10-10-10-10

WOD

5-7-9-12-9-7-5

Pull-ups

Hang Power Cleans (135/95)

DU’s (2x- 10-14-18…etc)

Motivational Monday 11-13-17

Strength

DL

8-8-5-5-5

WOD

16min AMRAP

18 OH walking plate lunges (45/25)

8 Burpees to plate

6 Bench Press (185/95)

100m Run

Flex Friday 11-10-17

Strength

Push Press

5-5-5-5-5

Strength Conditioning (2)

EMOM

10:00min

1 Squat Clean at 75% of 1RM (stay at same weight)

5 Strict Push-ups

WOD

5 min AMRAP

7 Box Jumps (24/20)

8 DB Snatches (50/35)

Thirsty Thursday 11-8-17

Skill 

Ring Muscle up Drills

1) False grip ring rows

2) banded Hollow body pull to transition (bottom of dip)

3) kip off Rings

4) jumping Ring MU’s

WOD

For Time

30 Cal Row

75 WB (20/14)

30 T2B

100 DU’s

Weightlifting Wednesday 11-8-17

Strength

EMOM Style (every 90 seconds)

8 Rounds 

5 Power Snatches (Touch and Go)

Increase weight every 2min if possible. Focus is good bar cycling. Focus is speed not weight! 

WOD

For Time

400m run

12 Power Cleans (135/95)

400m run

10 Power Cleans (155/105)

200m run

8 PC (185/115)

200m run 

6 PC (205/125)

100m run

4 PC (225/135)

100m run

2 PC (245/140)

Scaled wod by not adding weight each round if unable to do. Keep rep scheme. 

Weightlifting Wednesday 11-8-17

Strength

EMOM Style (every 90 seconds)

8 Rounds 

5 Power Snatches (Touch and Go)

Increase weight every 2min if possible. Focus is good bar cycling. Focus is speed not weight! 

WOD

For Time

400m run

12 Power Cleans (135/95)

400m run

10 Power Cleans (155/105)

200m run

8 PC (185/115)

200m run 

6 PC (205/125)

100m run

4 PC (225/135)

100m run

2 PC (245/140)

Scaled wod by not adding weight each round if unable to do. Keep rep scheme. 

Tactical Tuesday 11-7-17

Warm up– Handstand practice

Skill

Double Unders

A) review technique

7min EMOM

20 Seconds of ME DU’s

Measure= Total reps

WOD

5-10-15-5-10-15

DL (255/165)

Burpees

WBSU’s (20/14)

Cashout– 20 Dips