Freaky Friday 10-27-17
Strength
Snatch Complex
Hang Power+ Hang Squat+ Snatch Balance
Work to a Heavy Set.
WOD
5 RFT
7 Power Snatches (95/65) every time bar drops =3 Burpee
16 Sand Bag lunges
5 T2B
1 Rope Climb
Cashout– 250m Row for time
Weightlifting Wednesday 10-25-17
Strength
OHS
5-3-1-1-1…
WOD
6 Rounds of…
2min to complete
10 Box Jumps (24/20)
5 Clean and Jerks (135/95)
ME KBS (53/35)
Must start at Box Jumps after every 2min, this will be a running clock.
Measure= total KBS
Cashout– group 2min planks / GHD sit-ups
Gymnasty Tuesday 10-24-17
Skill
Hand Stand Push Progressions/ positions
– headstand/ knees to Elbows/ butt against wall
– handstand to headstand (negative)
– kipping Headstand to Handstand (or to push up)
– Those able to do HSPU’s will do 10:00min EMOM 20sec of Work/ 40sec of Rest
WOD
For Time
Row 40 Cal
20 Burpees
10 Strict Pull-ups
40 Air Squats
20 Hollow body rocks
80 Double Unders
40 Sit-ups
10 Strict Pull-ups
15 Burpees
30 Air Squats
25 Sit-ups
10 Strict pull-ups
Motivational Monday 10-23-17
Strength
Squat Cleans
2-2-2-1-1-1
20min time cap
WOD
21 Thrusters (95/65)
9 T2B
Run 200m
15 Thrusters (95/65)
15 T2B
Run 200m
9 Thrusters (95/65)
21 T2B
Run 200m
Functional Friday 10-20-17
Banded Mobility- Hips
Strength
Back Squats
3-3-3-3-3
WOD
7min AMRAP
Ascending Ladder by 1 starting at 3 of…
Hang Power Snatches (95/65)
WB (20/14)
Cashout– Shoulder Stability
Thankful Thursday 10-19-17
Skill
Pull-ups
Must be unbroken kipping or butterfly
9min EMOM
*light band may be used but must be challenging
1-1-2-2-3-2-2-1-1
Or
3-4-5-6-7-6-5-4-3
Or
5-6-7-8-9-8-7-6-5
Or
7-8-9-10-11-10-9-8-7
*Must Be unbroken (not letting go of rig until done with reps)
WOD
2RFT
25 DL (225/155)
25 Sit-ups
25 Box Jumps (24/20)
25 Burpees
Weightlifting Wednesday 10-18-17
Strength
Push Jerks
2-2-2-2-2…
WOD
5RFT
7 HSPU’s/ S2OH
5 Hang Squat Cleans (155/95)
1 Rope Climb
Turn up Tuesday 10-17-17
Skill
4 x 400m
1min Rest between each run
WOD
12:00min AMRAP
20 Air Squats
10 T2B
10 Sand bag over Shoulder
100 Sand bag run
Motivational Monday 10-16-17
Strength
OHS
3-3-3-3-3
WOD
10:00min to complete
4 Rounds of…
5 Hang Squat Snatches (135/95)
15 Push-ups
Then remaining time complete as many reps of 100 DU’s.
If complete 100 DU’s, then complete as many Burpees in remain time.
Cashout– Kips off Rings (hips to Rings)
