Thursday 1-31-19

Strength

Bar cycle/ Push Jerk (no feet)

8-8-8-8-8…

*bar must stay moving, no rest at top or bottom.

Partner WOD

Complete in order…

1000m Row/ plank

100 KBS (53/35)/ rig hang

80 Pushups/ Wall Sit

60 Hang Power Clean (135/95) / plank

40 T2B / Wall Sit

100m tire flip

Wednesday 1-30-19

Strength 1

Squat Snatch

Every 90sec (10 Rounds) EMOM format

1 @ 75-85% – stay at same weight entire EMOM

Strength 2

Back Squat

10-2-2-2-2-10

AHAP each set

Tuesday 1-29-19

Skill

Run

400m x 4

Rest 1min rest between sets

WOD

2 Rounds of….

2 min of WB (20/14)

2 min of Burpees

2 min of sit-ups

2 min Bench Press (135/95)

Rest 1min

Measure= Total Reps

Monday 1-28-19

Strength

Clean Complex

Power Clean + squat Clean (Touch and go) + Floating Squat Clean (below knees) + FS

*must not put bar down/ work up to a Heavy set. 6-8 sets.

WOD

15min AMRAP

15 Pull-ups

30 DU’s

3 DL (315/205)

Friday 1-25-19

Strength

Strict Press

5-5-5-5-5

WOD

For Time

21 OHS (95/65)

100m run

Rest 1min

21 Thrusters (115/85)

100m run

Rest 1min

21 Squat Cleans (135/95)

Run 100m

Rest 1min

21 HSPU’s (scale=Pushups/ or Knees on Box inverted HSPU’s)

Run 100m

20min Time cap

Thursday 1-24-19

Skill

Gymnastic Complex

10min EMOM

Min 1 =1 Kipping Pull-up + 1 T2B

Min 2 =2 Kipping Pull-up + 2 T2B

Etc..

Goal maintain Kipping motion through out.

Add 1 rep to each every minute until unable to complete and work your way back down. Minimum of 10min.

Scale = 1 kip + 1 Knee to waist, 2 kip + 2 Knees to waist, etc..

WOD

2RFT

40 KBS (62/35)

30 Box Jumps (24/20)

20 Burpees

2 Bar Muscle ups

(Scale 10 Pull-ups)

Wednesday 1-23-19

Warm up

Dynamic/ Fun game/ BB warm up

WOD

22min AMRAP

5 Power Cleans (185/115)

6 FS (185/115)

400m Run

1 Rope Climb

Tuesday 1-22-19

Strength

DL

8-8-8-8-8

Must be Touch and go. Work to a Heavy set.

WOD

21-15-9

S2OH (135/95)

DU’s

Pull-ups