Flex Friday 8-12-16
Strength
1 Power Clean + 1 Hang Squat Clean
5-7 sets
WOD
2RFT
15 Clean and Jerks (135/95)
100 DU’s
100m plate carry (45/25)
Cashout-30 Bicep curls 💪🏽
Thankful Thursday 8-11-16
Strength
Bench Press
10-8-6-4-2
WOD
A) FOR TIME
40 RKBS (62/35)
21 Pull-ups
30 RKBS (62/35)
15 Pull-ups
20 RKBS (62/35)
9 Pull-ups
B) 50 slam balls for time (20/10)
Cashout– 1min ME Sit-ups
Weightlifting Wednesday 8-10-16
Strength
OHS
3-3-3-3-3
WOD
8min AMRAP
Ascending ladder by 2 starting at 2.
Hang Squat Snatches (95/65)
Burpees over bar (RX= 2 foot take off)
Weightlifting
Hang snatch HP+ Hang Squat Snatch 5(2+1)
Cleans pulls
2-2-2-2-2
Dips
2x failure
Endurance Tuesday 8-9-16
Skill
1000m row for time
WOD
Complete in any order. Start with 200m run. Every 6min, you will do a 200m run until all work is complete. 36min time cap.
70 WB
60 Push-ups
50 Pull-ups
40 sit-ups
Motivational Monday 8-8-16
Strength
Front Squat
5-5-5-5-5
WOD
5 RFT
6 Hang Power Cleans (135/95)
8 Push Jerks (135/95)
12 Box Jumps (24/20)
Then, 30 air squats
Cashout– ME T2B – done once you come off rig
Day 4– 20 rep Back Squat program (-75# from 5RM)
Five Ring Friday! Go America! 8-5-16
Strength
Push Jerks
5-5-5-5-5
WOD
500m Row, then
4 rounds of…
7 Hang Squat clean (115/75)
9 Ring Push-ups
25 DU’s
Cashout– 15 barbell sit-ups
Teamwork Super Hero Thursday 8-4-16
Skill
10:00 EMOM
Odd) 10 Pull-ups
Even) 10 Pistols
*scaled options available
Partner WOD
20min AMRAP
Alternating rounds of…
100m run
12 DL (225/135)
10 KBS (62/35)
8 Ring rows
Must tag partner
We wear Pink Wednesday 8-3-16
Strength
Power Cleans
3-3-3-3-3
WOD
2- 5:00min AMRAPs/ rest 2 min In between
5 Power Snatches (135/85)
15 WB (20/14)
10 athletic Burpees
WL
Snatch Complex
HP+ below knee hang snatch
5 sets
Clean pulls
2-2-2-2
Back squat day 2 program
Take that Tuesday 8-2-16
Skill
Sprints
A) 7-40m ME sprints- recovery time
B) 2×10 C2B/ Pull-ups
WOD
A) 8:00min AMRAP
Ascending Ladder by 1, starting at 3.
T2B
Box Jump overs (24/20)
B) 100 DU’s for time
Move-It Monday 8-1-16
Strength
OHS
5-5-5-5-5
WOD
18-15-12-9
Thrusters (95/65)
2 Wall walks- stays constant
20 sit-ups- stays constant
Cashout– snatch high pulls or
Day 1 of 20 rep squat program
20 reps- 90# of 5RM
