WestCoast Wednesday 9-20-17

Push Press

5-3-1-1-1…

20min find heavy 1RM

WOD

9min AMRAP

Ascending Ladder by 3…

Hang Power Cleans (135/95)

WB (20/14)

Strict Push-ups

Cashout– 25 pull-ups for Time 

  

Tank Top Tuesday 9-18-17

Gymnastic Warm up

Hollow body rocks, kips, superman, 

Skill 

Ring MU progressions

A) 5-10 Fslse grip Ring Rows

B) 5-10 on knees, arms at 90 degrees, pull rings to chest to (transition) to bottom of dip. Stay on toes.

C) kip on rings, rings to hips

D) 5 Jumping Ring MU 

WOD

3 Rounds of…

7 DL (275/185)

15 Ring Rows

200m Run

Then, 50 sit-ups

Cashout– Shoulder stability EX

20 DB Rear delt flys, banded rotation EX’s

Motivational Monday 9-18-17

Strength

2 Hang Squat Snatches

20min

*Increase weight every set/ work to a heavy set

*Bar must stay off ground once start

WOD

For Time, complete 

10-8-6-4

OHS (115/85)

Burpees over Bar 

Then, 

20 Box Jumps (24″/20″)

20 Air Squats

Cashout- 1min ME T2B

Flex Friday 9-15-17

Warm-up

Flag games

WOD

15-12-9-6-3 

Power Snatches (115/75)

T2B

100m Sand bag run

1 Bar Muscle up

Post WOD

ROM WOD (short Version)

Team Work Thursday 9-14-17

Strength

Front Squats

3-3-3-3-3

Partner WOD

Alternate movements with partner.

Complete 8 Rounds of…

15 Slam balls (20/10)

10 Back Squats (115/75)

8 Burpee Broad Jumps

Weightlifting Wednesday 9-13-17

Strength

2 Power Cleans (touch and go)

12:00min EMOM

Increase weight every 2min.

WOD

2 Rounds of…

30 Russian KBS (53/35)

20 Pull-ups

10 OHS (95/65) 

Rest 2min

3 Rounds of….

20 KBS

10 Pull-ups

5 OHS (95/65)

Tactical Tuesday 9-12-17

Warm up- Head Stands/ Kipping HSPU’s

Push Press

3-3-3-3-3

WOD

4 RFT

7 HSPU’s

14 Box Jumps (20/14)

1 Rope Climb

400m run

Motivational Monday 9-11-17

Strength

DeadLift 

5-5-5-5-5-5

WOD

12min AMRAP

6 Hang Squat Clean (155/115)

20 WB (20/14)

8 Burpees 

Cashout– 20 Ring Dips

Stretches- Pigeon, butterfly, long lunge, lat stretch (rig hold), tricep stretch