Monday 4-23-18
Strength
Front Squat
2-2-2-2-2….
WOD
11:00min AMRAP
10 DL (115/85)
7 Hang Power Cleans (115/85)
20 WB (20/14)
Cashout-400m run for time
Friday 4-20-18
Strength
Pull/ Back stuff
Complete
30 Strict Pull-Up (partner assisted if needed)
20 Strict Ring Rows
20 DB Rear Delt Flys
*complete in sets of 8, 5 or 3’s. This is not for time, focus on Strict good movements, rest between sets.
WOD
Complete in any order for Time
100 OHS (45/35)
100 KBS (53/35)
100 Sit-ups
Cashout– GHD Back Ext.
Thursday 4-19-18
Strength
Bench Press
5-5-5-5-5
WOD
10:00min AMRAP
3 Clean and Jerks (185/125)
10 Wall Balls (20/14)
20 DU’s
Cashout– 50 push-ups for Time
Wednesday 4-18-18
Strength
Back Squat
8-8-5-5-3-3
WOD
For Time
10-9-8-7-6-5-4-3-2-1
Dead Lifts (255/185)
Box Jumps (30/24)
Cashout– 2min side plank
Tuesday 4-17-18
Skill
10:00min EMOM
Alternating odd and even minutes
A) 30 sec Pull-ups/ 30 Sec rest
B) 30 Sec ME DU’s/ 30 Sec rest
Measure= Total Reps
WOD
For Time
1000m Row
21 T2B
9 Burpees
400m
15 T2B
15 Burpees
400m
9 T2B
21 Burpees
Monday 4-16-18
Strength
10:00min EMOM
3 Power Snatches (must be Touch and go)
Add weight every 2:00min
WOD
For Time
3 Clusters, 1 Wall Walks
6 Clusters, 2 Wall walks
9 Clusters, 3 Wall Walks
12 Clusters, 4 Wall Walks
9 Clusters, 3 Wall Walks
6 Clusters, 2 Wall Walks
3 Clusters, 1 Wall walk
RX (115/85)
RX+ (135/95), Strict HSPU’s
20min Time cap
Cashout– 3 sets ME Dips
Friday 4-13-18
Strength
Push Jerks
3-3-3-3-3
WOD
7 Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats
(RX+ weighted vest)
Then, 30 Burpee Box step overs
Friday 4-13-18
Strength
Push Jerks
3-3-3-3-3
WOD
7 Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats
(RX+ weighted vest)
Then, 30 Burpee Box step overs
Thursday 4-12-18
Warm up- Agility Drills
Skill
4 x 400m Sprints
1min rest between sets
Partner WOD
Alternating movements
Complete 10 Total rounds
Calorie Row (12/8)
6 Power Cleans (155/105)
7 T2B + 5 Burpees
Cashout– 100 DU’s for Time
Wednesday 4-11-18
Skill
Front Squats
3-3-3-3-3…
WOD
For Time
80 WB (20/14)
60 KBS
30 Push Jerks (115/85)
