Terrific Tuesday 10-25-16
SKill
Pull-ups
7min EMOM
20 sec. work / 40 sec. rest
WOD
6:00min AMRAP
15 Box Jumps (24/20)
10 Ring Push-ups
Rest 1 min
6:00min
15 sit-ups
10 burpees
Cashout– Run 400m
Mighty Monday 10-24-16
Strength
OHS
5-3-1-1-1…
20min to establish heavy 1
WOD
4RFT
8 Power Snathes (95/65)
10 OHS (95/65)
12 DL (95/65)
100m plate run (45/25)
Cashout– ME T2B
Fantastic Friday 10-21-16
Strength
Clean + Jerk
6 (1+1)
Find 1RM
WOD
“Karen”
150 WB for Time
Or
5K row for time
Twisted Thursday 10-20-16
Warm-up
Gymnastic Move= T2B
SKill
10:00min EMOM
Odd- 1 Rope Climb /
Even- 15 V-ups + 15 Back Ext.
WOD
3 wonderful rounds of…
1 min of Cal Row
1 min of T2B
1 min of Hang Power Snatches (95/65)
1 min of Air Squats
1 min of Tire Flips
1 min of rest
Measure= total reps
WeightLifting Wednesday 10-18-16
Group Barbell Warm-up
Strength
Front Squats
3-3-3-3-3…
WOD
15:00min AMRAP
40 DU’s
3 OHS (135/95)
10 Burpees
6 Hang Power Cleans (135/95)
40 DU’s
9 S2OH (135/95)
Must complete 2 rounds…
Turn-up Tuesday 10-18-16
Strength
DL
8-8-5-5-5
WOD
Run 200m
21 Pull-ups
10 KBS
Run 200m
15 Pull-ups
20 KBS
Run 200m
9 Pull-ups
30 KBS
Cash out– handstand holds
Motivational Monday 10-17-16
Strength
Push Press
3-3-3-3-3…
WOD
10min AMRAP
Row 500m, then
4 Clusters (135/95)
8 Push-ups
12 Lunge Jumps
Cash out– 20 Ring Dips
FUNctional Friday 10-14-16
Warm-up
Kickball!
Strength
OHS
3-3-3-3-3
WOD
5-7-9-9-7-5
Power cleans (155/95)
Box jump (30/24)
HSPU’s
Bodybuilding Thursday 10-13-16
Strength
2 x 10 Pull-ups
2 x 10 KB row
2 x 10 Rear Delt Fly
2 x 10 Bicep Curls
1 x 20 GHD back extensions
WOD
4RFT
15 T2B
25 DU’s
400m run
You know what time it is Wednesday! 10-12-16
Strength
Clean + Jerks
6 x (2 + 1)
WOD
10-9-8-7-6-5-4-3-2-1
DL (255/165)
5-5-4-4-3-3-2-2-1-1
Wall walk
