Frunctional Friday 12-1-17
Warm up
Shoulder/ Hip Mobility
Strength
Establish 1 RM Snatch
30min time cap
WOD
21-15-9
Back Squats (225/135)
400m Run
Cashout- 7×3 weight pull-ups
Archive for year: 2017
Thankful Thursday 11-30-17
Strength
Push Press
3-2-1-1-1…
WOD
2RFT
25 Russian KBS (53/35)
25 Push-ups
25 Sit-ups
25 Sand Bag step ups (24/20) (Alternating)
25 Push-ups
25 Sit-ups
16:00min cut off
Winning Wednesday 11-29-17
Strength
DL
3-3-3-3-3
WOD
125 DU’s
10 Squat Cleans (185/105)
15 Burpees
25 T2B
15 Burpees
10 Squat Cleans (185/105)
125 DU’s
Tactical Tuesday 11-28-17
Strength
10:00min EMOM
3 Power Snatches (Touch and Go)
Goal is to be efficient and fast with the Barbell.
Increase weight every 3min
WOD
3 x 5:00min AMRAP/ 1:00min Rest in between AMRAP, Start where u leave off
A)
100m Run
2 Wall Walks
10 S2OH (115/75)
B)
100m Run
7 HSPU’s
10 S2OH (115/75)
C)
100m Run
7 Ring Dips
10 S2OH (115/75)
Resort to wall walks if unable to do HSPU’s and ring Dips. Measure= total Rounds.
Motivational Monday 11-27-17
Strength
Front Squats
2-2-2-2-2
WOD
5RFT
8 DL (225/165)
15 WB (20/14)
5 Strict Pull-ups
Cashout– 2×20 Russian Ab twist + 20 GHD back ext.
Black Friday 11-25-17
Strength
A) Snatch Complex
1 Hang Squat + 1 Squat Snatch + OHS
20min to find heavy set
B) Clean Complex
1 Hang Squat + 1 Squat Clean + 1 Jerk
20 min
WOD
5min AMRAP
7 Thrusters (95/65)
6 Burpees
Wednesday 11-22-17
“Filthy Fifty”
Teamwork Tuesday 11-21-17
Strength
EMOM for 7min (20/ sec of work. 40 sec of Rest)
Pull-ups
Partner WOD
Alternate movements with partner
10 RFT
(115/85) 8 Power Snatches
8 T2B
25 DU’s
Cashout– 90sec ME sit-ups/
Motivational Monday 11-20-17
Strength
5-5-3-3-3…
WOD
4 RFT
7 Push Jerks (135/95)
15 Box Jumps
200m run
Then, 40 Air Squats
Thirsty Thursday 11-16-17
Warm up- Agility Ladder
Skill
400m run
Rest 1min
400m run
Rest 1min
400m run
Rest 1min
400m run
WOD
7:00min AMRAP
2 Power Cleans (185/115)
9 Knees to Elbows
7 Athletic Burpees
Cashout– group Ab work and stretches