Weightlifting Wednesday 8-30-17
Barbell Warm up
WOD
Modified CF total
15 min to find 1 RM Snatch
15 min to find 1RM DL
15 min to find 1RM Strict Press
Tactical Tuesday 8-29-17
SKill
Pull-ups
3×3 weighted pull-ups
Then 7min EMOM of…
20 sec. of ME Pull-ups/ 40 secs. recovery
WOD
4min of…
400m run
15 Box Jumps (24/20)
ME T2B
Rest 1 min
4min of…
400m Run
15 Box Jumps
ME Burpees
Rest 1 Min
4min of…
400m run
15 Box Jumps
ME T2B
Measure= total T2B and Burpees
Motivational Monday 8-28-17
Strength
Clean and Jerk
Find 1RM in 20min
(Full Squat Clean)
WOD
For Time
18-15-12-9-6-3
HSPU’s (scale wall walks 5-4-3-2-1)
Front Rack Lunges (95/65)
Sit-ups
KBS (62/35)
15min time cap
Flex Friday 8-25-17
Strength
OHS
5-3-1-1-1-1…
WOD
12 Power Snatches (95/65)
100m row
1 Rope Climb
9 Power Snatches (115/75)
100m run
1 Rope Climb
6 Power Snatches (135/85)
100m run
1 Rope Climb
3 Power Snatches (155/95)
100m run
1 Rope Climb
15 Burpees
Thirsty Thursday 8-24-17
Strength
Bench Press
5-3-1-1-1-1…
WOD
Complete in any order
50 Pull-ups
50 Front Squats (95/65)
50 Push-ups
50 sit-ups
50 KBS (62/35)
Weightlifting Wednesday 8-23-17
Strength
DL
5-3-3-3-3-3
WOD
10:00min AMRAP
5 S2OH (185/115)
12 Box Jump overs (24/20)
15 DU’s
Tank Top Tuesday 8-22-17
Warm-up– gymnastic warmup + fun game
SKill
T2B drills
12min EMOM :30sec work/ :30sec rest
1) Hollow body rocks
2) Active hang + kip
3) super man
4) banded lat activation with knee raise
WOD
10-9-8-7-6-5-4-3-2-1
T2B
Power Cleans (165/105)
14min time cap
Cashout– 300m row + 30 sit-ups for Time
Motivational Monday 8-21-17
Strength
Front Squat
8-5-2-2-2-2…
Establish heavy 2RM
WOD
3RFT
15 Back Squats (155/105)
15 Burpees
20 WB (20/14)
200m WB run (20/14)
Flex Friday 8-18-17
Strength/ Skill
Clean and Jerk efficiency
10-8-6-4-2
*touch and go clean and Jerks, focus on speed and efficiency.
WOD
“DT”
5RFT
12 DL (155/105)
9 Hang Power Cleans
6 Push Jerks
The goal with this WOD for the day is to be fast and efficient. Scale appropriately.
Team Work Thursday 8-17-17
Strength
Bench
3-3-3-3-3-3
Teams of 4
Complete in order for Time…
150 WB (2 WB going at same time)
300 DU’s (2 jump ropes)
400m run (everyone)
50 Pull-ups
200 Plate to OH (45/25)
*teammates resting must hold a 45# off the ground once WOD starts, 1 per team.
