Move-It Monday 8-1-16

/in /by

Strength

OHS

5-5-5-5-5

WOD

18-15-12-9

Thrusters (95/65)

2 Wall walks- stays constant 

20 sit-ups- stays constant 

Cashout– snatch high pulls or

Day 1 of 20 rep squat program

20 reps- 90# of 5RM

Freaky Friday 7-29-16

/in /by

Strength

Clean

1-1-1-1-1…

Every 90 sec. EMOM format

*start 50-60% add 5-10# every set

*go until failure

WOD

10:00min

8 T2B

2 DL (275/185)

5 Burpee box jumps (30/24)

Cashout-400m run for time

Turn up Thursday 7-28-16

/in /by

Strength

Bench

5-3-1-1-1…

WOD

A)

7:00min AMRAP

Ascending ladder by 1, starting at 5. 

Hang Power Snatch (95/65)

WB (20/10)

B) 600m row + 30 sit-ups for time

Cashout– 2x of ME Ring Dips 

Weightlifting Wednesday 7-27-16

/in /by

Strength

Back Squat

5-5-5-5-5

WOD

Start with,

25 S2OH (115/75)

Then, 7 rounds of 

10 KBS (62/35)

15 DU’s

Then finish with,

25 S2OH (115/75)

WL

Push Jerk + Split

5 (1+1)

Front Squats

2-2-2-2

Terrific Tuesday 7-25-16

/in /by

Strength

Deadlift 

5-5-3-3-3

WOD

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

Pull-ups

Slam balls (20/10)

Burpees

14:00min time cap

Cashout– Bicep curls- 3×12

Motivational Monday 7-25-16

/in /by

Strength

Snatch 

5-3-1-1-1

Warm-up-65%-75%-85-90%-90%

WOD

4RFT

8 Front Squats (135/95)

5 HSPU’s 

100m plate Run (45/25)

Then, 25 DL

Fitness

4RFT

8 Air Squats

10 HRPU’s

100m run

Flex Friday 7-22-16

/in /by

Strength 

Push press

5-3-1-1-1…

WOD

4 Rounds…

4 Power Snatches (115/75)

6 OHS (115/75)

8 Box Jump overs

10 Pull-ups

1 min rest

Twerk Thursday 7-21-16

/in /by

Skill

Handstand Hold

-how to kick up/ position

-how to spot a open space HS hold

-open space hold

WOD

70 DU’s

60 WB

50 sit-ups

40 push-ups 

30 ring rows

20 Burpees 

Complete in order

Weightlifting Wednesday 7-20-16

/in /by

Strength

10:00min EMOM 

2 Squat Cleans

Min 1-5 less than 75% of 1RM

Min 6-10 -75%-85% of 1RM

*last set should be challenging 

WOD

“DT”

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

5RFT

12 DL

9 Hang power cleans

6 Push Jerks

RX= 155/105

Performance= 135/95

Scaled= 115/75

Fitness= 95/55

Gymnasty Tuesday 7-19-16

/in /by

Warmup

Gymnastic Warm up

Skill

C2B pull-ups/ or Pull-ups

Followed by cal row

25sec C2B/ 35 sec cal row- 2 min rest- 5 Rounds

Measure= total reps

WOD

10:00min AMRAP

15 Burpees 

5 T2B

1 rope climb

Cashout- ring MU’s