Monday 8-20-18
Strength
Back Squat
15-15-15-15
Work to Heaviest set of 15…
22min Time cap
WOD
3 Rounds of….
1 minute of plate to Over Head (45/25) RX+ Thrusters (95/65)
1 minute of Sit-ups
1 minute of Push-ups
1 minute of DU’s
Rest 1min
Thursday 8-16-18
Skill
HSPU’s
Progressions
Partner WOD
Complete 8 RFT
Alternate movements with partner
8 DL- (225/155)
7 Burpee Box Jumps
15 WBSU’s (20/14)
*Must Complete 20 DU’s per round/ per team
22min Time cap
Wednesday 8-15-18
Strength
Front Squats
5-5-5-5-5
Complete 5 heavy sets >75%
WOD
For Time
30 Cal Row
40 Russian KBS (53/35)
50 WB (20/14)
40 Hang Power Snatches (95/65)
30 OHS (95/65)
Tuesday 8-14-18
Warm up
Tabata
1) Rope Hang high Knees
2) hollow body rocks
3) kip off rig
4) hand stand hold/ shoulder taps
Skill
Review of T2B
T2B
7:00min EMOM
15 sec ME T2B/ 45 sec rest
Measure = reps
WOD
4RFT
400m Run
1 Rope Climb
12 Pull-ups
Scaled movements available
Cashout- 3×10 BB Bicep Curls
Monday 8-13-18
Strength
10:00min EMOM
Clean Complex
Power + Floating (below knee) Squat Clean + Hang Power Clean
Increase weight every 2min, work to heaviest load possible
WOD
6min AMRAP of
6 DL (155/105)
7 Push Jerks (155/105)
8 Burpees
9 Air Squats
Rest 2min– Must Complete 100m Run
6min AMRAP – start where you left off
6 DL (155/105)
7 Push Jerks (155/105)
8 Burpees
9 Air Squats
Measure= Rounds + Reps
Saturday 8-11-18
WOD
“Jackie”
1000m row
45 Thrusters (45/35)
30 Pull-ups
Friday 8-10-18
Strength
Weight Pull-ups
5-5-5-5-5
Weighted or Strict or Partner assisted negatives
WOD
12min AMRAP
30 DU’s
3 Bar MU’s
100m BB Walk (Barbell on your back and walk) (135/95)
Scale- Bar MU’s to Pull-ups/ C2B
Cashout– 5min ME Back Squat (185/115)
Thursday 8-9-18
Strength
Push Press
5-5-5-5-5
WOD
Complete in any order
50 WB (20/14)
50 Burpees
50 Bench Press (155/95)
50 Box Jumps (24/20)
Cashout– 20 Over Head Tricep Ext.
WL Wednesday 8-8-18
Strength
Snatch
3-2-2-1-1-1…
25min work to a Heavy 1
WOD
6:00min AMRAP
3 Squat Cleans (185/125)
6 T2B
Cashout- 3min group plank
Tuesday 8-7-18
CF4P Benchmark WOD
For Time
500m Row
20 Pull-ups
20 DL (225/135)
20 Sit-ups
20 WB (20/14)
20 KBS (62/45)
20 Burpees
400m Run
Cashout– optional
12-9-6
Thrusters
Pull-ups
