Black Friday 11-25-17
Strength
A) Snatch Complex
1 Hang Squat + 1 Squat Snatch + OHS
20min to find heavy set
B) Clean Complex
1 Hang Squat + 1 Squat Clean + 1 Jerk
20 min
WOD
5min AMRAP
7 Thrusters (95/65)
6 Burpees
Wednesday 11-22-17
“Filthy Fifty”
Teamwork Tuesday 11-21-17
Strength
EMOM for 7min (20/ sec of work. 40 sec of Rest)
Pull-ups
Partner WOD
Alternate movements with partner
10 RFT
(115/85) 8 Power Snatches
8 T2B
25 DU’s
Cashout– 90sec ME sit-ups/
Motivational Monday 11-20-17
Strength
5-5-3-3-3…
WOD
4 RFT
7 Push Jerks (135/95)
15 Box Jumps
200m run
Then, 40 Air Squats
Thirsty Thursday 11-16-17
Warm up- Agility Ladder
Skill
400m run
Rest 1min
400m run
Rest 1min
400m run
Rest 1min
400m run
WOD
7:00min AMRAP
2 Power Cleans (185/115)
9 Knees to Elbows
7 Athletic Burpees
Cashout– group Ab work and stretches
WestCoast Wednesday 11-15-17
Strength
Push Press
5-5-3-3-3…
Establish a heavy 3.
WOD
2RFT
50 WB (20/14)
30 KBS (62/35)
100m Sand bag run
2 Rope Climbs
Tactical Tuesday 11-14-17
Strength
Back Squats
10-10-10-10
WOD
5-7-9-12-9-7-5
Pull-ups
Hang Power Cleans (135/95)
DU’s (2x- 10-14-18…etc)
Motivational Monday 11-13-17
Strength
DL
8-8-5-5-5
WOD
16min AMRAP
18 OH walking plate lunges (45/25)
8 Burpees to plate
6 Bench Press (185/95)
100m Run
Flex Friday 11-10-17
Strength
Push Press
5-5-5-5-5
Strength Conditioning (2)
EMOM
10:00min
1 Squat Clean at 75% of 1RM (stay at same weight)
+
5 Strict Push-ups
WOD
5 min AMRAP
7 Box Jumps (24/20)
8 DB Snatches (50/35)
Thirsty Thursday 11-8-17
Skill
Ring Muscle up Drills
1) False grip ring rows
2) banded Hollow body pull to transition (bottom of dip)
3) kip off Rings
4) jumping Ring MU’s
WOD
For Time
30 Cal Row
75 WB (20/14)
30 T2B
100 DU’s
