Friday 12-8-17
Skill
DL
5-3-1-1-1…
20min Time Cap
WOD
50 Box Jumps (24/20)
1 Rope Climb
40 Sit-ups
1 Rope Climb
30 Power Cleans (115/75)
1 Rope Climb
20 Pull-ups
1 Rope Climb
10 Turkish Get UPS (35/25)
1 Rope Climb
Scale= 7 Ring rows = 1 Rope Climb
Thursday 12-7-17
Strength
Bench Press and Pull-ups
5-5-5-5-5
As soon as you complete a bench set complete a set of pull-ups.
WOD
4 Rounds of…
25 KBS (62/45)
10 Thrusters (95/65)
100m WB Run (20/14)
Rest 1min
Winning Wednesday 12-6-17
Back Squat
10-5-2-2-5-10
Measure= Total Volume
WOD
7:00min AMRAP
Ascending Ladder by 1 starting at 1.
T2B
Burpees
Cashout- Group Mobility/ Stretch
Tabata Tuesday 12-5-17
Tabata warm up
Strength
10:00min EMOM
3 Power Cleans (Touch and Go)
Add weight every 3min
WOD
400m Run
3 Rounds of… (135/95)
12 DL
9 HPC
6 Jerks
Then, 400m run
MixUp Monday 12-4-17
Skill
HSPU’s
7:00min EMOM
20 sec of Work/ 40 sec of Rest
RX- HSPU’s
Scaled- HSPU’s with knees on a bench/ or toes on Box
Beginner- Push Press @ 50% of Body weight
WOD
2017 Lift Off Event 3
12min AMRAP
25 Pull-ups
50 Calorie Row
100 OHS
50 Box Jumps
25 Pull-ups
Scale- pull-ups to jumping pull-ups
Frunctional Friday 12-1-17
Warm up
Shoulder/ Hip Mobility
Strength
Establish 1 RM Snatch
30min time cap
WOD
21-15-9
Back Squats (225/135)
400m Run
Cashout- 7×3 weight pull-ups
Thankful Thursday 11-30-17
Strength
Push Press
3-2-1-1-1…
WOD
2RFT
25 Russian KBS (53/35)
25 Push-ups
25 Sit-ups
25 Sand Bag step ups (24/20) (Alternating)
25 Push-ups
25 Sit-ups
16:00min cut off
Winning Wednesday 11-29-17
Strength
DL
3-3-3-3-3
WOD
125 DU’s
10 Squat Cleans (185/105)
15 Burpees
25 T2B
15 Burpees
10 Squat Cleans (185/105)
125 DU’s
Tactical Tuesday 11-28-17
Strength
10:00min EMOM
3 Power Snatches (Touch and Go)
Goal is to be efficient and fast with the Barbell.
Increase weight every 3min
WOD
3 x 5:00min AMRAP/ 1:00min Rest in between AMRAP, Start where u leave off
A)
100m Run
2 Wall Walks
10 S2OH (115/75)
B)
100m Run
7 HSPU’s
10 S2OH (115/75)
C)
100m Run
7 Ring Dips
10 S2OH (115/75)
Resort to wall walks if unable to do HSPU’s and ring Dips. Measure= total Rounds.
Motivational Monday 11-27-17
Strength
Front Squats
2-2-2-2-2
WOD
5RFT
8 DL (225/165)
15 WB (20/14)
5 Strict Pull-ups
Cashout– 2×20 Russian Ab twist + 20 GHD back ext.
