Friday 12-13-19
Warm up
Agility Drills
WOD
10 RFT
5 Bench Press (185/105)
10 Ring Rows
200m run
Archive for year: 2019
Thursday 12-12-19
Strength
Clean Complex
1 Squat Clean + 2 Front Squats + 1 hang squat clean
WOD
14min AMRAP
16 DB OH walking lunges (50/35)
10 T2b
1 Sled push
Cashout– 25 GHD Sit-ups
Wednesday 12-11-19
Strength
10:00 min EMOM
2 DL @ 85% of 1RM
WOD
10-9-8-7-6-5-4-3-2-1
Push Jerk (155/105)
Box Jump (30/24)
DU x 5 (50-45-40…etc)
Tuesday 12-10-19
Partner “Angie” plus 1mile
With a partner, for Time
100 Pull-ups
400m run
100 Push-ups
400m run
100 sit-ups
400m run
100 air squats
400nm run
*all 100 reps will be broken up amongst partners. Once completed, the runs must be done together.
Monday 12-9-19
Strength
OHS
3-3-3-3-3
WOD
3RFT
20 WB (20/14)
5 Clean and Jerks (205/125)
15 Burpees
1 min rest
Friday 12-6-19
Strength
Back Squats
5-5-5-5-5
WOD
For Time
21-15-9
Thrusters (75/55)
Pull-ups
Rest 3min
12-9-6
Thrusters (95/65)
C2B
Goal- be able to go fast first 21-15-9. Scale by doing ring rows if in able to do pull-ups.
Cash out- Bicep curls
Thursday 12-5-19
Partner WOD
1000m row with partner
1 partner planks
Then,
Complete 6 rounds of…
(Alternating movements)
8 T2B
10 DL (225/135)
8 Box Jumps (30/24)
Then complete (in any order)
100 Russian KBS (70/45)
50 Burpees
5 Rope Climbs
Thursday 12-5-19
Partner WOD
1000m row with partner
1 partner planks
Then,
Complete 6 rounds of…
(Alternating movements)
8 T2B
10 DL (225/135)
8 Box Jumps (30/24)
Then complete (in any order)
100 Russian KBS (70/45)
50 Burpees
5 Rope Climbs
Wednesday 12-4-19
Strength
Snatches
3-3-3-3-3
20min time cap
Option 1)
Strength
FS
2-2-2-2
85-90%
Option 2)
8min AMRAP
5 Power Snatches (95/65)
12 WB (20/14)
Tuesday 12-3-19
Strength
Strict press
5-3-1-1-1…
WOD
For Time
6-9-12-9-6
HSPU’s
25 DU’s (every round)
Then, 40 Pushups
