Tanktop Tuesday 1-26
Strength
Bench
3-3-3-3-3-3
WOD
5RFT
10 Pull-ups
12 Burpees on a plate
15 WBSU’s (20/14)
Cash out-Row 500m for time
Archive for year: 2016
Motivational Monday 1-25
Strength
5-3-1-1-1…
OHS
Establish 1RM
WOD
5:00min AMRAP
8 Power Snatches (95/65)
18 WB (20/14)
2:00min run/ rest
*must run 200m, remaining time will be your rest period
5:00 min AMRAP
Start where you left off.
Measure= total rounds + reps complete
Cash out- 20 Strict Push-ups
Flex Friday 1-22
Group warm-up
Strength
Back Squat
8-8-8-8-8
*All sets at 60-65% of 1RM
*Focus on depth and Speed!
*ME 100m sprint will be done after each set.
WOD
7RFT
3 Squat Cleans (165/95)
6 T2B
25 DU’s
Cash out– 10 HSPU/ handstand negatives
Thankful Thursday 1-21
Strength
Push Press
5-3-1-1-1…
WOD
4RFT
20 KBS (62/35)
20 Air Squats
20 Push-ups
Cash out– 20 ring dips
Yoga/ Weightlifting Wednesday 1-20
Strength
Hang Squat Snatch
2-2-2-2-2…
WOD
3RFT
Run 400m
12 OHS (115/65)
20 sit-ups
Cash out– practice HS holds or rope climbs
Technique Tuesday 1-19
Skill
DU’s
8:00min EMOM
30sec work/ 30 sec rest
WOD
10-9-8-7-6-5-4-3-2-1
DL (225/135)
C2B
Cash out- 30 Bicep curls
MLK Day 1-18
Group barbell Warmup
Strength
10:00min EMOM
3 Squat Cleans @ 70-75% 1RM
WOD
4:30 min AMRAP
Ascending ladder by 1 starting at 3.
S2oH (135/95)
Box Jumps (24/20)
Rest 1min
Repeat 4:30min AMRAP
Continue where you left off.
Measure= total reps completed.
Cash out= row 43 calories for time.
Fun-ctional Friday 1-15
Warm-up
One base /2 out kickball!
Strength
Bench Press
5-5-5-5-5
Partner WOD
Row 1000m/ plank
50 Pull-ups/ jump rope
50 KBS (62/35)/ sit-ups
30 “Grace” clean and jerks (135/95)
Partner 200m run- with bar “grace” completed at- bar cannot touch ground.
Throwback Thursday 1-14
Strength
OHS
3-3-3-3-3…
Get your heaviest 3’s
WOD
21-15-9
Hang Power Cleans (115/75)
Burpee box jumps
Cashout- 12 TGU’s
Weightlifting Wednesday/ Yoga 1-13
Strength
Push Press
3-3-3-3-3…
*Go heavier than previous 5’s
WOD
(Revisit from 11-9)
5RFT
200m run
20 WB
10 DL (225/135)
WeightLifting
Snatch Grip DL
3-3-3-3
Clean Complex
Power clean + hang clean + 1 FS
5 sets
Dips
8-8-8-8
