Friday 8-23-19
Strength
Back Squat
3-3-3-3-3
WOD
“DT”
5RFT
12 DL
9 HPC
6 Push Jerks
(155/105)
Thursday 8-22-19
Strength
Bench Press
5-5-5-5-5
WOD
6min AMRAP
Ascending Ladder by 3 starting at 3…
KB Single Arm Squat (45/25)
Pull-ups
Rest 2min
Then, 6min AMRAP
Continue where you left off
Erin’s Farwell WOD 8-21-19
Strength
Snatch Complex
High pull from ground + Hang High Pull + Floating Snatch + Touch and go snatch
7 sets
WOD
20-18-16-14-12
OH Walking plate Lunges (45/25)
WBSU’s
100m sand bag carry
Cashout– 50 sit-ups
Tuesday 8-20-19
Strength
Weighted Pull-Ups
5-5-5-5-5
WOD
9min AMRAP
5 HSPUs
4 Box Jumps (30/24)
3 Power Cleans (205/125)
2 BMU’s / C2B
1 Rope Climb
Monday 8-19-19
Strength
OHS
8-8-8-8-8
WOD
3RFT
25 DL (185/135)
75 DU’s
20 Burpees
20min Time cap
Saturday 8-16-19
Beachbod pump
DB Bench 4×12
DB Row 4×12
DB seated Arnold Press 4×12
Band Strict Pull-Up slow neg 4×12
Lateral Raises 3×12
Frontal Raises 3×12
Rear Delt fly 3×12
Upright row 3×12
Bicep curls 4×12
Dips 3×12
Tricep skull crushers 3×12
Friday 8-16-19
Skill
EMOM 10min
HSPU’s
Pick a number of reps to complete EMOM. Example- 3 HSPU’s EMOM. Pick a rep scheme that you will complete.
Partner WOD
Complete with partner For Time
1500m Row
40 Clean and Jerks (155/105)
50 T2B
60 Pushups
80 WB (20/14)
400m Run
Partner not working must hold plate off ground (45/25) plate is not allowed to touch ground until all work is done. 10 Burpee penalty if so. Plate travels with one of athletes on final run.
Thursday 8-15-19
Strength
Front Squats
3-3-3-3-3
WOD
21-15-9
OHS (95/65)
KBS (62/35)
Pull-ups
RX+ (115/85) + C2B
Wednesday 8-14-19
Strength
Dead Lift 5-3-2-2-2-2
WOD
“Annie”
50-40-30-20-10
DU’s
Sit-ups
Tuesday 8-13-19
Warm up- Tabata (20/10)
2rounds
1) Strict Push-Ups
2) Broad Jump
3) Russian ab twist
4) back Extensions
Strength
Bench Press
8-8-8-8-8
WOD
9min AMRAP
12 S2OH (135/95)
10 Box Jumps (30/24)
Cashout– 20 OH DB tricep Ext + 30 Lateral raise / group stretch
