WestCoast Wednesday 11-15-17
Strength
Push Press
5-5-3-3-3…
Establish a heavy 3.
WOD
2RFT
50 WB (20/14)
30 KBS (62/35)
100m Sand bag run
2 Rope Climbs
Archive for year: 2017
Tactical Tuesday 11-14-17
Strength
Back Squats
10-10-10-10
WOD
5-7-9-12-9-7-5
Pull-ups
Hang Power Cleans (135/95)
DU’s (2x- 10-14-18…etc)
Motivational Monday 11-13-17
Strength
DL
8-8-5-5-5
WOD
16min AMRAP
18 OH walking plate lunges (45/25)
8 Burpees to plate
6 Bench Press (185/95)
100m Run
Flex Friday 11-10-17
Strength
Push Press
5-5-5-5-5
Strength Conditioning (2)
EMOM
10:00min
1 Squat Clean at 75% of 1RM (stay at same weight)
+
5 Strict Push-ups
WOD
5 min AMRAP
7 Box Jumps (24/20)
8 DB Snatches (50/35)
Thirsty Thursday 11-8-17
Skill
Ring Muscle up Drills
1) False grip ring rows
2) banded Hollow body pull to transition (bottom of dip)
3) kip off Rings
4) jumping Ring MU’s
WOD
For Time
30 Cal Row
75 WB (20/14)
30 T2B
100 DU’s
Weightlifting Wednesday 11-8-17
Strength
EMOM Style (every 90 seconds)
8 Rounds
5 Power Snatches (Touch and Go)
Increase weight every 2min if possible. Focus is good bar cycling. Focus is speed not weight!
WOD
For Time
400m run
12 Power Cleans (135/95)
400m run
10 Power Cleans (155/105)
200m run
8 PC (185/115)
200m run
6 PC (205/125)
100m run
4 PC (225/135)
100m run
2 PC (245/140)
Scaled wod by not adding weight each round if unable to do. Keep rep scheme.
Weightlifting Wednesday 11-8-17
Strength
EMOM Style (every 90 seconds)
8 Rounds
5 Power Snatches (Touch and Go)
Increase weight every 2min if possible. Focus is good bar cycling. Focus is speed not weight!
WOD
For Time
400m run
12 Power Cleans (135/95)
400m run
10 Power Cleans (155/105)
200m run
8 PC (185/115)
200m run
6 PC (205/125)
100m run
4 PC (225/135)
100m run
2 PC (245/140)
Scaled wod by not adding weight each round if unable to do. Keep rep scheme.
Tactical Tuesday 11-7-17
Warm up– Handstand practice
Skill
Double Unders
A) review technique
7min EMOM
20 Seconds of ME DU’s
Measure= Total reps
WOD
5-10-15-5-10-15
DL (255/165)
Burpees
WBSU’s (20/14)
Cashout– 20 Dips
Motivational Monday 11-6-17
Strength
Front Squats
8-8-5-5-5
WOD
10-9-8-7-6-5-4-3-2-1
OHS (95/65)
Pull-ups
Cashout– 20 BB bent rows/ 20 DB Rear delt flys
Freaky Friday 11-3-17
Warm-up Kick Ball
Strength
Bench
5-5-5-5-5….
WOD
50 Air Squats
20 HSPU’s
50 DU’s
400m run
50 DU’s
20 HSPUs
50 Air Squats
