Fun Friday 7-1-16
Warm-up
Pizza game
Strength
Back Squat
10-10-10-10
AHAP
WOD
4RFT
6 Hang Squat cleans (135/95)
10 Push-ups on bar
100m plate run (45/25)
Cashout– Sled push
W
Archive for month: June, 2016
Teamwork Thursday 6-30-16
Skill
Weighted Pull-ups/ Strict Pull-ups/on knees
5-5-5-5-5
WODS
A) Row 1000m for time
B) Partner WOD
Complete 10 alternating rounds of
10 DL (135/95)
8 T2B
6 Box Jump overs (24/20)
Weightlifting Wednesday 6-29-16
Strength
10:00min EMOM
3 S2OH
Increase weight every 3min
Min 10, finish AHAP
WOD
10-9-8-7-6-5-4-3-2-1
Hang Power Snatch (95/65)
Burpees over bar
Weightlifting
Snatch Complex
Hang snatch HP + snatch Squat
5 x (2 + 1)
Snatch pulls
2-2-2-2
Terrific Tuesday 6-28-16
Strength
Front Squat
1-1-1-1-1…
Establish 1RM
WOD
2 rounds of…
15 Knees to Elbows
25 KBS (62/35)
35 WB
45 DU’s
Rest 1 min
Cashout– Bar Wars (game)
Mobility Monday 6-27-16
Strength
DL
5-5-5-3-1+
Warm up, 65%, 75%, 85%, 95%
WOD
4RFT
12 SDLHP (115/75)
8 Ring Dips
200m Run
FitnessWOD
4RFT
12 KB Sumo DL high pull
8 push-ups (strict as possible)
100m run
Freaky Friday 6-24-16
Strength
OHS
5 @ warm up
5 @ 65%
5 @ 75%
3 @ 85%
1+ @ 95%
WOD
9:00min AMRAP
5 Hang Power Snatches (95/65)
7 T2B
9 DU’s
Cashout– 30 Bicep curls
Technique Thursday 6-23-16
Strength
10:00min EMOM
2 Squat Cleans
Pick a weight you can complete the EMOM. (Stay at the same weight)
WOD
5 Burpees
15 C2B
20 Box Jumps
30 WB
45 sit-ups
30 WB
20 Box Jumps
15 C2B
5 Burpees
WeightLifting Wednesday 6-21-16
Strength
Split Jerk/ push jerk
Find 1RM
WeightLifting
Power Snatch
2-2-2-2-2
Back Squat
12-12-12-12
WOD
Row 1000m then,
5 rounds of…
7 HSPU
8 Shuttle runs (20m)
Turnup Tuesday 6-21-16
Warm-up
Gymnastic drills/ circuit
Skill
Pull-ups
7:00min EMOM
20sec work/ 40sec rest
Measure= total reps completed
WOD
10:00 min AMRAP
10 DL (135/95)
8 Hang Power Cleans (135/95)
20 Russian ab twist w/ plate (25/15)
Cashout– 20 Pistols or Hollow body to pistol hold at bottom
Motivational Monday 6-20-16
Strength
Front Squat
5@ warm up
5@ 65%
5@ 75%
3@ 85%
1+ @ 95%
WOD
3 rounds of…
1 min S2OH (135/95)
1 min of KBS (62/35)
1 min of DU’s
1 min of Split Jumps
1 min of Burpees
1 min rest
Measure= total reps
