Monday 4-1-19
Strength
“Heavy Grace”
30 Clean and Jerks (205/145)
7min Time cap
WOD
For time
Row 1000m then,
3 Rounds of…
25 Pull-ups
50 Pushups
75 Air Squats
Archive for month: March, 2019
Monday 4-1-19
Strength
“Heavy Grace”
30 Clean and Jerks (205/145)
7min Time cap
WOD
For time
Row 1000m then,
3 Rounds of…
25 Pull-ups
50 Pushups
75 Air Squats
Friday 3-29-19
Strength
DL
5-5-5-5-5
WOD
For Time
6 Rounds of…
2 Squat Cleans (185/125)
4 C2B
5 T2B
7 Burpees
Thursday 3-28-19
Strength
Bench Press
8-5-2-2-2
Get a Heavy 2 set.
WOD
4RFT
15 Push Press (135/95)
100m Farmers carry (50/35)
NO JERKS!
Cashout- 3×12 band tricep Ext.
Wednesday
Strength
Back Squat
20-20-20
Work to the heaviest set u think u can do!
WOD
3 Rounds of
1min OHS (135/95)
1 min pull-ups
1 min of sit-ups
1 min Burpees
1 min rest
Measure= Total Reps
Tuesday 3-26-19
Warm-up
Agility Drills
Skill
400m Run x 4
Rest 1min after every run
WOD
9min AMRAP
7 Clean and Jerks (135/95)
9 Box Jump overs (24/20)
Cashout– 20 Pull-ups
Monday 3-25-19
Strength
Squat Snatch
3-3-3-3-3
WOD
2RFT
50 WB (20/14) height (10’/9′)
40 DU’s
30 KBS (62/35)
20 T2B
RX+ 1 Squat Clean after each set (205/145)
20min Time cap
Thursday 3-21-19
Skill
Row 1000m for Time
WOD
15min AMRAP
15 Box Jumps (24/20)
25 Russian KBS (53/25)
10 Burpees to plate
1 Rope Climb
Wednesday 3-20-19
Skill
Push Jerk + Split Jerk
5 (2+1)
WOD
3 RFT
15 DL (245/155)
18 DB Hang Clean and Press (50/35)
*9 in each arm
Cashout– ME HS hold
Tuesday 3-19-19
Skill
DU Practice
100 for time + ME DU unbroken
WOD
1/2 Murph
Run 800m
Then,
150 Air Squats
100 Push-ups
50 Pull-ups
Then Run 800m
RX+ full “Murph” or 3/4
35min Time cap
