Thankful Thursday 9-28-17
Strength
Push Jerk
5-5-5-5-5
WOD
For Time
9-8-7-6-5-4-3-2
Front Squats (165/105)
Pull-ups
then, 25 DL (165/105)
Archive for month: September, 2017
Weight Lifting Wednesday 9-27-17
Strength
Snatch
work to a heavy 1
5 – Warm up
3 – 65%
2- 75%
1- 85 %
1- 90%
1-95%…..
Snatch Pulls (110% of Heavy 1)
2-2-2-2
Back Squat
8-8-8-8
30 GHD sit-ups
Twisted Tuesday
skill
10:00min EMOM (30sec work/ 30 sec rest)
odd- DU’s
even- Knees to Elbows
WOD
20min AMRAP
200m Run
13 T2B
25 DB Snatches (50/35)
10 Ring Push-ups
Cashout- Group upper body stretch
Motivational Monday 9-25-17
Strength
1 Power Clean
EMOM style, 16:00min time cap
Add weight every 2 min until fail…
WOD
5 rounds of…
2min to complete…
12 pullups
20 KBS (62/35)
10 Sit-ups
min 2-3 ME Hang Squat cleans (115/85) *may start cleans only once all work above is done, but must wait until min 2
rest min 3-4.
Fun-ctional Friday 9-22-17
Strength
Bench Press
10-5-2-2-5-10
Measure= total volume
WOD
“Randy”
75 Snatches for Time
(75/55)
R
Thirsty Thursday 9-21-17
Strength
Front Squat
5-3-1-1-1
WOD
6 Rounds of…
5 C2B Pull-ups
15 Double Unders
Then, Run 400m
WestCoast Wednesday 9-20-17
Push Press
5-3-1-1-1…
20min find heavy 1RM
WOD
9min AMRAP
Ascending Ladder by 3…
Hang Power Cleans (135/95)
WB (20/14)
Strict Push-ups
Cashout– 25 pull-ups for Time
Tank Top Tuesday 9-18-17
Gymnastic Warm up
Hollow body rocks, kips, superman,
Skill
Ring MU progressions
A) 5-10 Fslse grip Ring Rows
B) 5-10 on knees, arms at 90 degrees, pull rings to chest to (transition) to bottom of dip. Stay on toes.
C) kip on rings, rings to hips
D) 5 Jumping Ring MU
WOD
3 Rounds of…
7 DL (275/185)
15 Ring Rows
200m Run
Then, 50 sit-ups
Cashout– Shoulder stability EX
20 DB Rear delt flys, banded rotation EX’s
Motivational Monday 9-18-17
Strength
2 Hang Squat Snatches
20min
*Increase weight every set/ work to a heavy set
*Bar must stay off ground once start
WOD
For Time, complete
10-8-6-4
OHS (115/85)
Burpees over Bar
Then,
20 Box Jumps (24″/20″)
20 Air Squats
Cashout- 1min ME T2B
Flex Friday 9-15-17
Warm-up
Flag games
WOD
15-12-9-6-3
Power Snatches (115/75)
T2B
100m Sand bag run
1 Bar Muscle up
Post WOD
ROM WOD (short Version)
