Freaky Friday 10-6-17
Strength
OHS
5-5-5-5-5
WOD
800m Run
20 Power Snatches (95/65)
400m Run
15 Power Snatches (115/75)
*200m Run sandbag Run
10 Power Snatches (135/95)
Cashout– 20 Front Squats (135/95)
Archive for year: 2017
Thirsty Thursday 10-5-17
Warm-up
Review Rope climb technique
Tabata
1) hanging from rope knees to waist
2) KBS
3) hollow body rocks on floor
4) ring rows
Skill
10:00min EMOM
Even/ odd EMOM
A) 1 Rope climb
B) 5 DL (275/185)
WOD
“3/4 Angie”
75 Pull-ups
75 Sit-ups
75 Pushups
75 Air Squats
RX- equals do it in order
May break up to keep intensity
Weightlifting Wednesday 10-4-17
Strength
Squat Cleans
5@ Warm up <60%
5@ 65%
5@ 70%
5@ 75%
5@ 80%
WOD
9:00min AMRAP
9 Hang Power Cleans (135/85)
8 Push Jerks (135/95)
25 DU’s
Cashout– weight Dips 5-5-5-5
Tactical Tuesday 10-3-17
Warm- up
Agility Ladder
Skill
weighted pull-ups
5-5-5-5-5
or
Strict or partner assisted pull-ups
8-8-8-8-8
WOD
Row 5oom buy in,
then complete in any order…
50 Box Jump overs
50 Ring Rows
20 Turkish get-ups
20 T2B
400m Run
Cash-out– 20 DB rear delt flys
Motivational Monday 10-2-17
Warm up
Banded Hip stability
Strength
Back Squat
12–12-12-12
WOD
30 WB, then….
3 Rounds of..
6 HSPU
7 DL (185/115)
Then, 30 WB to finish.
Cashout– 1min plank (lateral side steps)
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)
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