7-20-18
Strength
Bench Press
10-5-2-2-5-10
Measure= Volume
Volume= sets x reps x weight
WOD
12:00min AMRAP
20 Push Press (115/85)
100m Plate carry (45/25)
15 WB Sit-ups (20/14)
Thursday 7-19-18
Strength
Squat Cleans
3-3-3-3-3
65%\75%\80%\85%\90%
WOD
21-15-9
Hang Power Cleans (135/95)
Pull-ups
(RX+ C2B)
Wednesday 7-18-18
Strength
DL
1-1-1-1-1
Establish Heavy 1RM
WOD
40-30-20-10
WB (20/14)
KBS (62/45)
DU’s
Tuesday 7-17-18
Skill
Rope Climbs
Practice technique and efficiency
WOD
4 Rounds of
400m Run
2 Rope Climbs (RX+ 1 legless 1 regular Rope Climb)
6 T2B
10 Sit-ups
Then, 500m Row
Monday 7-16-18
Strength
10:00min EMOM
3 Push Jerks
Add weight every 3min. Must clean weight to perform Push Jerk.
WOD
15min AMRAP
10 Squat Cleans (135/95)
8 HSPU’s
6 Burpees over Bar
Cashout– 20 GHD Sit-ups
Friday 7-13-18
Barbell warm up
All Strength
Squat Snatch
3-3-3-3-3
Bench Press
3-3-3-3-3
Dips (weighted)
3-3-3-3
Thursday 7-12-18
No Skill
Partner WOD
1000m Row/ plank
50 Hang Power Cleans (135/95) /plate hold
40 Push Jerks (135/95)/ Plate hold
100 Walking OH Plate Lunges (45/25) /plank
40 Pull-ups / plate hold
50 KBS (53/35) / plate hold
400m Plate Run
35 min time cap
*once plate is picked up after row, plate must remain off ground, during plate hold. 10 Burpee penalty if plate touches ground.
Wednesday 7-11-18
Strength
Back Squat
10-10-10-10
Establish Heavy 10RM
WOD
12min AMRAP
20 DL (185/135)
50 DU’s
15 Ring Push ups
Tuesday 7-10-18
Tabata warm up
Skill
Weighted Pull-ups
10-8-6-4-2
WOD
18-15-12-9-6
Burpee Box Jump overs (24/20)
T2B
Cashout– 5 Bar MU’s For Time
Monday 7-9-18
Dynamic/ Barbell warm-up
Strength
Squat Cleans
5- 55%
5- 65%
5- 75%
5- 80%
5- 80%
20min Time cap
WOD
5RFT
Run 200m
5 Power Snatches (115/85)
7 OHS (115/85)
RX+ (135/95)
Cash-out– ME 1min Push-ups
