Freaky Friday the 13th 10-13-17
Strength
Cleans
3-3-3-3-3
WOD
8-7-6-5-4-3-2-1
Front Squats (115/85)
Pull-ups
Then, 400m run
Team Work Thursday 10-12-17
Strength
Bench Press
10-5-2-10-5-2
Volume for measure
Partner WOD
10 Rounds…
Alternate movements of…
– 6 DL (185/115) + 6 Burpees over bar
– 8 S2OH (135/95) + 15 sit-ups
– 12 Box Jumps (24/20)
Cashout– 20 DB lateral raises
Weightlifting Wednesday 10-11-17
Strength
Back Squats
WOD
3 Rounds of…
1min OHS (95/65)
1min DU’s
1min Russian KBS (62/35)
1min CAL Row
1min Rest
Cool down- 200m jog
Tactical Tuesday 10-10-17
Hip Mobility
Strength
Dead Lifts
3-3-3-3-3
WOD
5-10-15-10-5
Power Cleans (135/95)
C2B Pull-ups
WB (20/14)
Cashout– 10 Kips on Rings/ hips to rings
Motivational Monday 10-10–7 better
Strength
Push Jerk
3-3-3-3-3
WOD
21-15-9
Thrusters (95/65)
T2B
Cashout– OH Tricep extensions
Freaky Friday 10-6-17
Strength
OHS
5-5-5-5-5
WOD
800m Run
20 Power Snatches (95/65)
400m Run
15 Power Snatches (115/75)
*200m Run sandbag Run
10 Power Snatches (135/95)
Cashout– 20 Front Squats (135/95)
Thirsty Thursday 10-5-17
Warm-up
Review Rope climb technique
Tabata
1) hanging from rope knees to waist
2) KBS
3) hollow body rocks on floor
4) ring rows
Skill
10:00min EMOM
Even/ odd EMOM
A) 1 Rope climb
B) 5 DL (275/185)
WOD
“3/4 Angie”
75 Pull-ups
75 Sit-ups
75 Pushups
75 Air Squats
RX- equals do it in order
May break up to keep intensity
Weightlifting Wednesday 10-4-17
Strength
Squat Cleans
5@ Warm up <60%
5@ 65%
5@ 70%
5@ 75%
5@ 80%
WOD
9:00min AMRAP
9 Hang Power Cleans (135/85)
8 Push Jerks (135/95)
25 DU’s
Cashout– weight Dips 5-5-5-5
Tactical Tuesday 10-3-17
Warm- up
Agility Ladder
Skill
weighted pull-ups
5-5-5-5-5
or
Strict or partner assisted pull-ups
8-8-8-8-8
WOD
Row 5oom buy in,
then complete in any order…
50 Box Jump overs
50 Ring Rows
20 Turkish get-ups
20 T2B
400m Run
Cash-out– 20 DB rear delt flys
Motivational Monday 10-2-17
Warm up
Banded Hip stability
Strength
Back Squat
12–12-12-12
WOD
30 WB, then….
3 Rounds of..
6 HSPU
7 DL (185/115)
Then, 30 WB to finish.
Cashout– 1min plank (lateral side steps)