Terrific Tuesday 10-11-16
Skill
Ring Muscle Up progressions
WOD
14:00min
5 Hang Squat Snatches (95/65)
Suicide run 20m/40m/60m w/ slam ball (20/10)
15 sit-ups
Manic Monday 10-10-16
Strength
Front Squat
5-5-5-5-5
WOD
6min AMRAP
Ascending ladder by 5
WB (20/14)
KBS (62/35)
Rest 2min
6min AMRAP
Ascending Ladder by 5
Pull-ups
Burpees
Cashout– Group Stretch
Barbell Friday 10-7-16
Strength
Push Press
5-5-5-5-5
WOD
2RFT
15 Front Squats (135/95)
15 Push Jerks (135/95)
1 Rope Climb
15 Back Squats (135/95)
15 Hang Power Cleans (135/95)
Rest 1 min
Teamwork Thursday 10-6-16
Warm-up
Agility ladders/ Resisted sprints
Skill
Run 1/2 mile for time (2x400m, no rest)
Partner WOD- perform alternating movements
18 min AMRAP
10 DL (185/135)
15 Strict Ring rows
12 broadjump burpees
Weightlifting Wednesday 10-4-16
Strength
OHS
5-5-5-5-5
WOD
18-15-12-9-6
Hang Power Snatches (95/65)
Box Jumps (24/20)
WL
Power Snatch
2-2-2-2-2
Front Squats
8-8-8-8
Ring Dips
2x ME
Tabata Tuesday 10-4-16
Strength/ Skill
Pistol Progressions
WOD
Tabata DU’s
Tabata Push-up
Tabata Slam balls
Tabata Cal Row
2min rest between each set
Cashout– Group stretch
Mighty Monday 10-3-16
Strength
Clean and Jerk
5 x (3+2)
WOD
2 Rounds of
20 WB (20/14)
15 Knees to Elbows
Run 100m
2 Rounds of
15 WB
10 Knees to Elbows
Run 200m
2 Rounds of
10 WB (20/14)
5 Knees to Elbows
Run 400m
* Each run will only be done once after the second round of each set.
Final Day Friday 9-30-16
Warmup- Coaches choice (game)
Strength
10:00min EMOM
2 Squat cleans
Add weight every 2min
Finish AHAP
WOD
100 Burpees for time
Or
“Randy”
75 Power Snatches for time
(75/55)
*Randy Only if you completed 100 Burpees already! 💪🏽🙌🏽
Endurance Thursday 9-29-16
Agility- Warm up
Skill
1000m row for time
WOD
3 rounds for time
400m run
25 push-up
25 sit-ups
25 DL (135/95)
Weightlifting Wednesday 9-28-16
Strength
Back Squat
5-3-1-1-1…
22min time cap
WOD
21-15-9
Thrusters (95/65)
42-30-18
DU’s
Weightlifting
Squat Cleans
2-2-2-2-2
Push Press
3-3-2-2-1
