Franday 6-14-19
Strength
Back Squat
5-5-5-5-5
WOD
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups
Cashout– Bicep curls
Thursday 6-12-19
Warm up
Gymnastic HS/ walk Drills
Skill
Dips + Russian Dips
WOD
As Many Reps as Possible in allotted Time
2min T2B
2min Hang Power Cleans (155/105)
Rest 2min
2min Sit-ups
2min alternating DB Snatches (50/35)
Rest 2 min
2min T2B
2min Power Clean and Jerks (155/105)
Wednesday 6-12-19
Strength
DL
5-5-5-5-5
Must be Touch and go, work to a Heavy set
WOD
8 RFT
15 WB (20/14)
25 DU’s
Cashout– 400m Sprint for Time
Tuesday 6-11-19
Strength
Push Jerk
5-5-5-5-5
WOD
9min AMRAP
8 Hang Power Snatches (95/65)
15 Box Jump overs (24/20)
Cashout– 50 Ring Pushups
Monday 6-10-19
Strength
Squat Clean
5-5-5-5-5
WOD
4RFT
20 Single arm KB front rack squats (10 each side) 44/25
100m Plate Run (45/25)
5 Bar MU’s (15 Pull-ups)
Flex Friday 6-7-19
Strength
Bench Press
8-8-8-8-8
@65%
+
Weighted box Step ups
16-16-16-16-16 (8 each leg)
Pick weight, make challenging, DB or KBAlternate movements, get little rest between sets, no time measure, 20min (ish) to complete all
WOD
7min AMRAP
Ascending Ladder by 3, starting at 3.
3-6-9-12…
Thrusters (95/65)
T2B
Cashout– Lateral raises + OH tricep Ext
Thursday 6-6-19
Skill
Rope Climbs
WOD
30min AMRAP
400m Run
21 Walking Lunges
15 sit-ups
9 Burpees
3 Rope Climbs
Wednesday 6-5-19
Strength
10min EMOM
2 Back Squats
80-85%
WOD
Complete in any order
For Time
30 Squat Snatches (135/95)
60 C2B
90 Cal Row
Tuesday 6-4-19
Skill
“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken DU, must complete each set unbroken before u can move on
15min Time cap
WOD
10min AMRAP
Ascending Ladder by 1 starting at 1 of…
HSPU
Box Jumps (30/24)
DL (225/135)
Measure total reps
Cashout– 3×10 Ring Dips
Monday 6-3-19
Strength
Temp Front Squats
5-5-5-5-5
(2-2-1-0)
WOD
For Time
80 WB
60 KBS (53/35)
40 Push-ups
20 Power Cleans (155/105)
400m Run
18min Time cap
