Motivational Monday 2-1-16

Strength

3 Power Cleans + 6 Back Squats

Increase weight with every set of cleans, AHAP.  Back Sqats will be done off the rack immediately after each clean set @ 60-70%.

WOD

10:00min AMRAP

8-T2B

5- (275/155)

15- Tuck Jumps

Fitness

10- Knees To Waist

10- KB DL

15- Tuck Jumps

Cash out– Group Stretch

  

Flex Friday 1-29

Skill

Clean Technique

*bar work to prepare for “DT”

WOD

“DT”

5RFT

12 DL (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

   

Tactical Thursday 1-28

Strength/ Skill

Sprints

8- ME 40m sprint

WOD

2RFT

50 DU’s

40 KBS (62/35)

30 Box Jumps (30/24)

20 Ring Rows

Rest 1 min

Cash out– 10 pistol 


 

Yoga/ Weightlifting Wednesday 1-27

Strength

Clean and JerK

2-2-2-2-2…

WOD 

12:00min AMRAP

8 FS (135/95)

12 Back Extensions

200m SB Run

Cash out– 1:00 ME tire flips

WL

DL

3-3-3-3-3

Behind neck Snatch grip PP

2-2-2-2

Bent Rows

3-3-3-3-3

  

Tanktop Tuesday 1-26

Strength

Bench

3-3-3-3-3-3

WOD

5RFT

10 Pull-ups

12 Burpees on a plate

15 WBSU’s (20/14)

Cash out-Row 500m for time

  

Motivational Monday 1-25

Strength

5-3-1-1-1…

OHS

Establish 1RM

WOD

5:00min AMRAP 

8 Power Snatches (95/65)

18 WB (20/14)

2:00min run/ rest

*must run 200m, remaining time will be your rest period

5:00 min AMRAP 

Start where you left off.

Measure= total rounds + reps complete

Cash out- 20 Strict Push-ups 

  

Flex Friday 1-22

Group warm-up

Strength

Back Squat

8-8-8-8-8

*All sets at 60-65% of 1RM

*Focus on depth and Speed!

*ME 100m sprint will be done after each set. 

WOD

7RFT

3 Squat Cleans (165/95)

6 T2B

25 DU’s

Cash out– 10 HSPU/ handstand negatives

  

Thankful Thursday 1-21

Strength

Push Press 

5-3-1-1-1…

WOD

4RFT

20 KBS (62/35)

20 Air Squats

20 Push-ups

Cash out– 20 ring dips

  

Yoga/ Weightlifting Wednesday 1-20

Strength

Hang Squat Snatch

2-2-2-2-2…

WOD 

3RFT

Run 400m

12 OHS (115/65)

20 sit-ups

Cash out– practice HS holds or rope climbs

  

Technique Tuesday 1-19

Skill

DU’s

8:00min EMOM

30sec work/ 30 sec rest

WOD

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

DL (225/135)

C2B

Cash out- 30 Bicep curls