Weightlifting Wednesday 2-1-17
Strength
Back Squat
8-8-8-8-8
Last 3 sets at 65-70%
WOD
10-9-8-7-6-5-4-3-2-1
Power Cleans (135/95)
C2B
Cashout– 100 DU for Time
Archive for month: January, 2017
Technique Tuesday 1-31-17
SKill
Hand Stand Walking progressions
1) plank- shift weight side to side
2) plank- shoulder taps
3) HS feet on box, hips over shoulders, bent 90 degrees at waist, shift weight side to side.
4) HS feet on box (same as above) Shoulder taps-side to side
5) HS feet on box walk around box
6) HS, facing wall, toes touching only, shift weight and shoulder taps
WOD
Complete In any order, for Time.
50 OH plate Lunges (45/25)
50 Burpees
50 WBSU’s
50 Back Exr.
50 WB (20/14)
50 Bench Press (135/95)
Cashout– weight dips
5-5-5-5-5
Motivational Monday 1-30-17
Strength
Clean
Establish 1RM
WOD
15:00min AMRAP
Row 50 cal, then
10 Hang Power Snatches (95/65)
10 T2B
100m plate run
Cashout– 3 attempts-HS Hold
Final Friday 1-27-17
Strength
Push Press
Find 1 RM
WOD
CF4P benchmark WOD
500m row
20 Pullips
20 DL (225/135)
20 sit-ups
20 WB (20/14)
20 Burpees
20 KBS (62/35)
400m run
Thankful Thursday 1-26-17
SKill
Ring Muscle up drills
(Must be able to complete to move to next)
1) 10 False grip ring rows (to chest)
2) Hinge Rows
3) Scaled Ring MU (toes directly underneath you on ground-knees forward)
4) kip on Rings
5) Hips to Rings
WOD
A) 5:00min AMRAP
20 Slam balls (20/10)
15 sit-up
Rest 2min
B) 5:00min AMRAP
15 KBS (53/25)
2 Bar MU’s (Or 20 Ring Rows)
Cashout– 20 lateral raise
Weightlifting Wednesday 1-25-17
Strength
Front Squat
5-3-1-1-1…
WOD
5-10-15-20-15-10-5
Hang Power Cleans (135/95)
WB (20/14)
Strict Push-ups
WL
Hang Squats cleans
3-3-3-3
Clean pulls
2-2-1-1-1
Cashout– 1 sled push
Tactical Tuesday 1-24-17
Skill
10:00min EMOM
Odd- DU’s
Even- Pull-ups
WOD
5RFT
200m run
10 Knees to Elbows
12 Box Jumps (30/24)
Cashout– 10 Ring MU’s (scaled on toes)
Motivational Monday 1-23-17
Warm-up
Group BB
Strength
20min
Snatch
3-2-1-1-1…
WOD
10:00min AMRAP
7 Clean and Jerks (G2OH) (155/105)
8 Burpees over Bar
16 Russian AB Twist
Cashout– 20 Ring Dips
Frantastic Friday 1-20-17
Strength
Back Squats
5-5-5-5-5-5
3 sets at 75%-80% (medium)
ME DU’s after each last 3 sets (100DU max)
WOD
A) 21-15-9
Thrusters (95/65)
Pull-ups
B) 3:00min
ME Clean and Jerk
Cashout– 10 hips to rings/ Bar MU’s
Thirsty Thursday 1-19-17
Strength
Push Press
2-2-2-2-2…
WOD
“Deck of Doom”
Air Squats
Push-ups
Sit-ups
Russian KBS (54/25)
