Tanktop Tuesday 2-9-16
Strength
Back squat
5-5-5-5-5
WOD
25 Box Jumps, then
6 rounds of…
7 Hang Squat Cleans (115/75)
30 DU’s
Cash out– 30 Bicep curls
Archive for year: 2016
Benchmark Monday 2-8-16
Benchmark WOD wil be done before skill.
WOD
500m row
20 sit-ups
20 Pull-ups
20 DL (previous weight done)
20 burpees
20 air squats
400m run
Strength
Bench Press
8-8-8-8-8
Functional Friday 2-5-15
Strength
OHS
5-5-5-5-5
WOD
6:00min AMRAP
12 Thrusters (95/65)
10 Burpees over bar
Rest 2:00min
6:00min AMRAP
12 Ring Rows
10 Slam balls (20/10)
Rest 2:00min
400m run for time
Weightlifting Wednesday/ Yoga 2-3-16
Yoga class at 7:30pm
Strength
Walking Front Rack Lunges
10-10-10-10-10
WOD
12:00min AMRAP
10 Power Snatches (95/65)
100m WB run (20/14)
WeightLifting
Snatch Complex
HPS + PS + Squat Snatch
5 sets (1/1/1)
Tall Cleans
2-2-2-2-2
Weighted Pull-ups
3-3-3-3
Tanktop Tuesday 2-2-16
Strength
Push Jerk
5-5-5-5-5
WOD
6RFT
5 HSPU’s/ 2 Wall Walks
12 WB (20/14)
Then, 8 bear crawls (10m)
Fitness WOD
6RFT
7 HRPU
12 WB
Cash out-20 Dips
Motivational Monday 2-1-16
Strength
3 Power Cleans + 6 Back Squats
Increase weight with every set of cleans, AHAP. Back Sqats will be done off the rack immediately after each clean set @ 60-70%.
WOD
10:00min AMRAP
8-T2B
5- (275/155)
15- Tuck Jumps
Fitness
10- Knees To Waist
10- KB DL
15- Tuck Jumps
Cash out– Group Stretch
Flex Friday 1-29
Skill
Clean Technique
*bar work to prepare for “DT”
WOD
“DT”
5RFT
12 DL (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Tactical Thursday 1-28
Strength/ Skill
Sprints
8- ME 40m sprint
WOD
2RFT
50 DU’s
40 KBS (62/35)
30 Box Jumps (30/24)
20 Ring Rows
Rest 1 min
Cash out– 10 pistol
Yoga/ Weightlifting Wednesday 1-27
Strength
Clean and JerK
2-2-2-2-2…
WOD
12:00min AMRAP
8 FS (135/95)
12 Back Extensions
200m SB Run
Cash out– 1:00 ME tire flips
WL
DL
3-3-3-3-3
Behind neck Snatch grip PP
2-2-2-2
Bent Rows
3-3-3-3-3
