Wednesday 6-20-18
Strength
Front Squats
3-3-3-3-3
Get heavier than previous 5’s
WOD
10:00min AMRAP
8 OHS (115/85)
100m sand bag carry
Cashout– 50 Sit-ups For Time
Tuesday 6-19-18
Strength
DL
5-5-5-5-5
WOD
For Time
100 DU’s buy in
3-6-9-6-3
HSPU’s
5-10-15-10-5
Box Jumps (30/24)
1 Rope Climb after every round
Monday 6-18-18
Warm up
Tabata
1) Pull-ups/ or Ring Rows
2) KBS
3) Sit-ups
4) Pistols
Group BB warm up (5min)
Strength
10:00min EMOM
3 Power Snatches (Touch and go)
Increase weight every 3min, finish last set AHAP
WOD
5 RFT
10 Power Cleans (115/85)
15 WB
5 T2B
Goal- be unbroken with all movements. Or at least 75% of wod, Cleans should be light
Friday 6-15-18
Warm up
Kick ball game
WOD
“Helen”
3RFT
400m Run
21 KBS (53/35)
12 Pull-ups
RX+ (C2B and 2 pood)
Cashout– ME Bench (135/95) rerack= completion
Thursday 6-14-18
Strength/ WOD
Back Squat
8-5-5-3-3-1-1-1
8- 60%
5-70%
3-80%
1-90%
1->90%
1->95%
Rest 2-3min between sets.
Wednesday 6-13-18
Strength
Push Press
3-3-3-3-3
WOD
7min AMRAP
3 Squat Cleans (165/115)
6 Burpees over Bar
6-12-18
Warmup- gymnastic movements
– hollow body
– on Rings hollow body/ arch body
– banded front lever
Skill
Weighted Pull-ups
5×5
WOD
18min AMRAP
400m run
2 Bar Muscle ups
30 DU’s
20 Ring Rows
10m Bear Crawl 
Monday 6-11-18
Warm-up
Shoulder Mob/ Squat warm up
Strength
OHS
5-5-5-5-5
Goal- Complete at least 3, try to get all 5 sets greater than 75% of RM. weight remains same, do warm up set to get to weight…
*should be challenging but should be able to complete.
WOD
30-20-10
DB Snatch (50/35)
Air Squats
Strict Push-ups
Cashout– 5×5 Ring Dips
Friday 6-8-18
Warm up
Fun game/ prepare for Clean and Jerks
WOD
4 x 4min AMRAP
Rest 2min between each round/ Change weight
Min 0-4
AMRAP
3 Clean and Jerks (205/135)
10 Box Jump overs (24/20)
10 Pull-ups
Rest 2min
Min 6-10
AMRAP
5 Clean and Jerks (185/115)
10 Box Jump overs (24/20)
10 Pull-ups
Rest 2min
Min 12-16
AMRAP
8 Clean and Jerks (155/95)
10 Box Jump overs
10 Pull-ups
Rest 2 min
Min 18-22
AMRAP
10 Clean and Jerks (115/75)
10 Box Jump overs
10 Pull-ups
Measure= Total rounds completed + Reps
Example-
2+6 round 1
2+10 round 2
3+1 round 3
3+ 7 round 4
Score= 10 Rounds + 14 Reps
Thursday 6-7-18
Strength
Front Squats
5-5-5-5-5
Partner WOD
Complete 6 Rounds of
500m Row
4 Turkish Get-ups (45/25) – 2 right and 2 left
Partner A will row 500m, while partner B completes 4 Turkish get-ups. When both partners finish, then partners switch until 6 rounds are completed (total of 3000m)
