Monday 7-1-19
Strength
Front Squats
5-2-2-2-2
3 sets @ 90% or greater
WOD
50-40-30-20-10
DB Hang Clean and Jerk (50/35)
DB weighted Box step up (24/20)
20 min time cap
Archive for month: June, 2019
Friday 6-28-19
Strength
Push Jerks
3-3-3-3-3
WOD
15min
10-9-8-7-6-5-4-3-2-1
Front Squat (135/95)
T2B
Cashout– 50 Sit-Ups for time / OH tricep DB extension
Thursday 6-27-19
Skill
1) Ring MU Progressions
2) Banded Front levers
3) Kipps on Rings
WOD
3RFT
20 WB
7 Squat Snatches (135/95)
3 Ring Muscle Ups
Wednesday 6-26-19
Strength
Back Squat
20-10-5-5-20
Heavy every set
WOD
10min AMRAP
5 DL (275/185)
5 Box Jumps (30/24)
5 HSPU’s
Cashout– Banded Hamstring curls
Wednesday 6-26-19
Strength
Back Squat
20-10-5-5-20
Heavy every set
WOD
10min AMRAP
5 DL (275/185)
5 Box Jumps (30/24)
5 HSPU’s
Cashout– Banded Hamstring curls
Tuesday 6-25-19
Skill
1000m Row for Time
WOD
18-16-14-12-10
Pull-ups
Pushups
200m Run
Cashout- Bicep curls
Monday 6-24-19
Strength
Squat Cleans
3-3-3-3-3
AHAP
WOD
13min AMRAP
6-9-12-6-9-12
Power Cleans (135/95) RX+ 155/115
Push Jerks
Then, ME Burpees, remainder of time.
Measure= Burpees
Cashout= 50 unbroken Russian KBS -AHAP
Friday 6-21-19
Strength
Bench Press
8-8-5-5-3-3
Heavy 8, 5, 3!
WOD
10-9-8-7-6-5-4-3-2-1
C2B/ Pull-ups
OHS (115/85)
Friday 6-21-19
Strength
Bench Press
8-8-5-5-3-3
Heavy 8, 5, 3!
WOD
10-9-8-7-6-5-4-3-2-1
C2B/ Pull-ups
OHS (115/85)
Thursday 6-20-19
Skill
DL
3-3-3-3-3
Work heavy than previous weeks 5’s
Partner WOD
10 total Rounds or 20min, which ever comes first!
Alternate Movements w/ partner
16 DB DB Front rack walking lunges (50/35)
20 American KBS (62/35)
6 Shuttle Sprints (20m)
