Frantastic Friday 1-20-17
Strength
Back Squats
5-5-5-5-5-5
3 sets at 75%-80% (medium)
ME DU’s after each last 3 sets (100DU max)
WOD
A) 21-15-9
Thrusters (95/65)
Pull-ups
B) 3:00min
ME Clean and Jerk
Cashout– 10 hips to rings/ Bar MU’s
Thirsty Thursday 1-19-17
Strength
Push Press
2-2-2-2-2…
WOD
“Deck of Doom”
Air Squats
Push-ups
Sit-ups
Russian KBS (54/25)
Weightlifting Wednesday 1-18-17
Strength
Front Squat
2-2-2-2-2…
WOD
A) 5:00min Ascending Ladder by 3 starting at 3.
T2B
DL (185/115)
B) For Time
Row 50 cals
50 DU’s
400m run
WL
Push Jerk + Split Jerk
5 (1+1)
Clean Pulls
2-2-1-1-1
Turn up Tuesday 1-17-17
Strength
Power Cleans (touch and go’s)
5-4-3-2-1-1
WOD
15:00min
6 Shuttle Sprints (20m)
8 Push Jerks (135/95)
10 Box Jump overs
Cashout– 60 sec ME V-ups
kips off rings / hips to rings
MLK Monday 1-16-17
Strength
10:00min EMOM
2 OHS
Increase weight every 2min
WOD
2 RFT
30 WB (20/14)
20 Power Snatches (95/65)
15 C2B
10 Broad Jump Burpees
Cashout-10 Hinge Rows + ME Bar MU’s
Extra- Bicep Curls
Flex Friday 1-13-17
Warm-up game
Strength
Bench Press
5-5-3-3-3…
WOD
For Time
Row 500m, then
5 rounds of..
5 HSPU’s
25 DU’s
Then…
20 Burpees
10 T2B
Cashout– weight Dips 5-5-5-5
Thankful Thursday 1-12-17
Strength
Hang Squat Cleans
2-2-2-2-2
WOD
Run 400m
30 KBS (54/25)
20 Back Squat (155/95)
15 DL (155/95)
10 Hang Power Cleans (155/95)
15 DL (155/95)
20 Back Squats (155/65)
30 KBS
Run 400m
Cashout– 15 hinge rows + 15 GHD sit-up
Weightlifting Wednesday 1-11-17
Strength
Push Push
3-3-3-3-3
WOD
6:00min
7 Hang Power Snatch (115/75)
15 WB (20/14)
Rest
6:00min
7 Ring Dips
20 sit-ups
Cashout– 20 OH tricep ext.
WL
Power Snatch + Hang Power Snatch
5 (2+1)
Terrific Tuesday 1-10-17
Strength
DL + 3 T2B
10:00min EMOM
8-8-6-6-4-4-2-2-1-1
WOD
4 Rounds for Time
10 Pull-ups
15 Box Jumps
20 Slam balls
1 rope climb
1min rest
Cashout– 1min ME cal row
Motivational Monday 1-9-17
Strength
Front Squats
3-3-3-3-3
WOD
For Time
15-12-9-6
Thrusters (95/65)
4-3-2-1
Wall walks
100m Plate run
Cashout– 20 Ring Dips
MU drills (jumping)
