Flex Friyay! 6-30-17
Strength
SKill
8 Min EMOM
A) 1 Rope Climb
C) ME Cal Row
Measure total cal
WOD
Start with 400m run
Then 2 rounds of…
100 DU’s
40 KBS (54/35)
25 T2B
15 Box Jumps (24/20)
Archive for month: June, 2017
Thankful Thursday 6-29-17
Strength
20 min EMOM
Every 90 sec (1:30)
1 Squat Clean
Add 5-10 pounds every round. Go until fail
WOD
20 WB (20/14)
10 HPC (135/95)
18 WB
9 HPC
16 WB
8 HPC
14 WB
7 HPC
12 WB
6 HPC
10 WB
5 HPC
Work Hard Wednesday 6-28-17
Strength
Push Press
5-3-1-1-1…
WOD
5 RFT
4 Snatches (Squat) (125/75)
7 Ring Dips / 14 Push ups
100m run
Rest 1 min after each round
Cashout-8 Turkish get-ups
Tactical Tuesday 6-27-17
SKill
Ring Muscle up progressions
WOD
4 Rounds of….
6 C2B Pull-ups
25 DU’s
8 Burpees
Then, complete 40 DL (185/135)
Then, complete 1 Ring MU or 3 Bar MU.
Cashout– Hammer Curls
Motivational Monday 6-26-17
Strength
OHS
3-2-1-1-1…
Establish heavy 1RM
20 min time cap
WOD
16min AMRAP
10 Thrusters (95/65)
200m run
15 WBSU’s (20/14)
Cashout– 20 Dips
Functional Friday 6-23-17
Strength
Back Squat
20-20-20
Yeah, that’s right. 20 reps.
Start light, finish heaviest set of 20.
WOD
Ascending ladder by 1 starting at 1 of for 9min.
T2B
Power Cleans (115/85)
Thirsty Thursday 6-22-17
Warm up
Dynamic group/ Barbell
Strength
Hang Squat Clean
3-2-2-1-1-1-1…
Establish a heavy 1RM of HSC
WOD
10-9-8-7-6-5-3-3-2-1
OHS (95/65)
Slam balls (20/10)
Burpees
WestCoast Wednesday 6-21-17
Strength
Bench Press
5-5-3-3-3-3…
WOD
6min AMRAP
7 S2OH (155/95)
2 x 20m Bear Crawl
9 Box Jumps overs (24/20)
Rest 2min
Repeat 6min AMRAP
Strength
DL
5-5-5-5-5
Medium weight Touch and go’s, focus on being quick. No greater than 80% – must be regular grip.
WOD
Complete 3 rounds of….
1 min Cal Row
1 min Russian KBS (62/35)
1 min Sit-ups
1 min DU’s
1 min rest
Motivational Monday 6-19-17
Strength
Front Squats
2-2-2-2-2
Goal- heavier than previous weeks 3’s
WOD
3 Rounds of…
30 WB (20/14)
15 Pull-ups
10 Hang Power Snatches (95/65)
Then, 25 Athletic Burpees to finish.
Cashout– 20 DB Lateral raise/ 20 GHD sit-ups 20 GHD Back Ext.
