Flex Friday 3-31-17
Strength
Back Squat
8-8-8-8-8
WOD
18-15-12-9-6
Hang Power Cleans (135/85)
Walking OH plate Lunges
Sit-ups
Cashout– 1 min ME T2B
Archive for month: March, 2017
Thirsty Thursday 3-30-17
SKill
10min EMOM
Odd- Bench Press (135/95)
Even- Cal Row
Measure= Total reps
WOD
20 min AMRAP
400m Run
15 Burpees in a plate
20 Russian AB twist (plate 25/15)
25 DU’s
8 Tire Flips Jump Throughs
Weightlifting Wednesday 3-29-17
Strength
OHS
5-4-3-2-1
WOD
5RFT
3 Squat Snatch (135/85)
12 Box Jumps (30/24)
10 Pull-ups
Rest 1min
Cashout- Bicep curls/ rear felt flys
Tabata Tuesday 3-28-17
Warm-up
Tabata
Strength
Push Press
8-8-8-8-8
WOD
3RFT
40 WB (20/14)
30 KBS (54/35)
20 Strict Push-ups
2 Rope Climbs
20min time cap
Motivational Monday 3-27-17
Warm up
Group dynamic/ group BB warm up
Strength
10:00min EMOM
Clean Complex
1 Power Clean + 1 Hang Power Clean + 1 (Touch and Go) Squat clean
Increase weight every 2 min.
Work to a heavy set
WOD
12:00min AMRAP
10 DL (185/115)
8 Knees to Elbows
100m plate run (45/25)
Cashout– 2:00min max Cal row
Friday 17.5
17.5
10RFT
9 Thrusters
35 DUs
Announcement Thursday 3-23-17
Kickball– warm-up
SKill
Ring MU’s Progressions
WOD
Partner WOD-(alternate 2 completed rounds)
10 Rounds each of “Cindy”.
As partner A) is working to complete 2 Rounds, partner B) runs 100m.
WOD is Completed once 20 total rounds of “Cindy” are completed.
Cindy=
5 pull-ups
10 Push-ups
15 Air Squats
Weightlifting Wednesday 3-22-17
Strength
DL
5-5-3-3-1-1
WOD
21-15-9
Hang Power Snatches (95/65)
Box Jumps (24/20)
Burpees
Cashout– 1min ME T2B
Tactical Tuesday 3-21-17
SKill
HSPU’s
WOD
3RFT
Run 200m
15 S2OH (115/75)
20 WBSU’s (20/14)
10 DB Snatches (50/35)
Cashout– Ring Dips/ DB OH tricep ext.
Mighty Monday 3-20-17
Strength
Front Rack Walking Lunges
10-10-10-10-10
(5x each leg)
WOD
10-9-8-7-6-5-4-3-2-1
Squat Cleans (135/95)
Pull-ups
*Complete 100 DU’s any how throughout WOD.
Cashout– Rear Delt flys/ weight plank 1min.
