Tuesday 10-27
Strength
Bench Press
8-8-8-8-8
WOD
15-12-9-6-3
S2OH (135/95)
Ring Rows
Box Jumps (24/20)
Archive for year: 2015
Motivational Monday 10-26
Strength
10:00min EMOM
2 Cleans @ 75-80% of 1RM
WOD
Row 500m
40 Air Squats
30 sit-ups
20 Push-Ups
10 Pull-ups
Rest 3minutes
Run 400m
RX+ WOD
Row 500
40 Front Squat (95/65)
30 WBSU
20 Ring Push-ups
10 C2B
Rest 3min
Run 400m
Flex Friday 10-23
skill
Headstands
Strength
Death by HSPU’s
(Scaled= wall walks)
Min 1 complete 1 HSPU
Min 2 complete 2 HSPU
Etc. until you fail
WOD
4RFT
Run 200m
15 air Squats
15 Push-ups
15 sit-ups
Cash out- 100m sled push for time (135/95)
Teamwork Thursday 10-22
Strength
Front Squat
5-5-5-5-5
Partner WOD
Row 1200m/ Jump Rope
60 WB/ plank
50 Pull-ups/ Sit-ups
40 Box Jump Overs (alternating)
30 Cleans (135/95)/ Burpee per clean
Weightlifting Wednesday 10-21
Strength
Push Jerk
5-3-3-1-1-1…
Find 1RM
Weightlifting
Snatch Complex
Hang Snatch HP + Floating (below knee) snatch+ OHS
6 sets
Practice Split Jerk
3-3-3-3-3
WOD
3-6-9-12-9-6-3
Hang Snatch (95/65)
10-20-30-40-30-20-10
DU’s
Cashout– 20 Ring Dips
Terrific Tuesday 10-20
Strength/ Skill
8 Inclined Sprints (40m)
WOD
11:00min AMRAP
15 DL (185/115)
11 T2B
* 1 Burpee will be done EMOTM during wod.
Cashout– practice dragon fly’s
Motivational Monday 10-19
Strength
Back Squat
5-3-3-1-1-1…
Establish 1RM
WOD
“Grace”
30 Clean and Jerks for time
(135/95)
Cash out– 1000m row for time
Functional Friday 10-16
Strength
Bench Press
8-6-4-2-2-2
WOD
17: 00min AMRAP
Start bear complex, then 10 BS (135/95), complete complex
400m run (carry SB first and last 50m)
8 Ring Push-ups
Thankful Thursday 10-15
Warm-up
Practice DU’s
Strength
DL
5-5-5-3-3-3
WOD
50 DU’s
30 KBS (62/35)
30 OH Walking Lunges (45/25)
30 Pull-ups
30 WBSU’s
30 box Jumps
50 DU’s
Weightlifting Wednesday 10-14
Strength
OHS
5-5-3-3-3-3…
Find 3RM
WOD
7:00min AMRAP
6 S2OH (155/105)
12 Slam Balls (20/10)
Weightlifting
1 Push Jerk + 1 Split Jerks (pause)
5 sets
Snatch Pulls
2-2-2-2-2
