Tuesday 9-29-20
Bench Press
3-3-3-3-3
WOD
20min AMRAP
Cal Row (30/25)
20 T2B
16 DB step ups (50/35)
40 DU’s
Monday 9-28-20
Strength
DL
3-3-3-3-3
Must be touch and go.
*complete 8 air squats and 5 strict pull-ups after each set
WOD
4 Rounds for time
200m run
8 clusters (135/95) RX+ (165/115)
Cluster= squat clean to a thruster
Friday 9-25-20
Warm-up
single base kickball (5:30am class for sure)
SKILL
Death by T2B
goal- 7-10min, start at an appropriate number
WOD
10 RFT
5 Bench (185/95)
10 Back Squat (135/75) – *Must clean from floor
20min time cap
Thursday 9-24-20
Strength
Snatch Balance + OHS
2 (1+5) , 2 (1+3), 2 (1+1), 1 (1+0)
WOD
ascending ladder by 2, starting at 2
10:00min AMRAP
-Power Snatch (115/75)
-Box Jumps (24/20)
-Ring Dips
Wednesday 9-23-20
Skill
Squat Therapy
*stuff to improve your squat
PARTNER WOD
20min AMRAP
alternate movements with partner
- 10 Pull-ups + 5 Burpees
- 5 DL (275/185) + 10 WB (20/14)
- 15/12 cal row or bike
Tuesday 9-22-20
WARM-UP
shoulder mobility
tabata
1- HS HOLD
2- ROPE HANG w/ high knees
3- Push Jerks (empty BB- no feet reset)
4- skater dudes
Strength
Push Jerk
5-5-5-5-5
WOD
15min AMRAP
7 HSPU’s
2 Rope Climbs
200m run
scale= HSPU’s with feet or knees on box. or knees on a bench.
Cashout– Banded Tricep ext. 3×12
Monday 9-21-20
Strength
Clean Complex
Power + Hang Squat + Squat Clean + FS
WOD
“AWEFUL ANNIE” Event 7
50-40-30-20-10
DU’s
Sit-ups (RX+ GHD sit-ups)
5-4-3-2-1
Clean (Squat or Power)
(225/125) RX+ (275/185)
Friday 9-18-20
Strength
Back Squat
Every 2min (EMOM style)
5-5-5-5-5
must start and end with same weight
55-65%
WOD
7min AMRAP
7 FS (155/95)
7 T2B
7 Push-ups
Thursday 9-17-20
Skill
review kipping pull-ups/ butterfly pull-ups
1 set of ME attempt
WOD
10 RFT
5 clean and jerks (135/95)
5 Pull-ups (RX+ C2B)
cashout– 4×8 BB bicep curls
Wednesday 9-16-20
No Skill
WOD
For time/ complete in any order
25 Bench Press (225/115)
50 KBS (62/35)
75 Sit-ups
100 plate step ups (45/25)
250 DU’s
*scale weight as needed