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Saturday 170624


Strength/skill: 

A. Deadlift; working up in 15 min to a moderate single rep; 
10 reps @50

8×60

6×70

4-5×75

3-4-x 80% 

3×85%

1-2 reps @90%
Wod: 

B. Partner WOD: 

Teams of 2. 

15 min AMRAP; 

Split up reps as needed; 1 person working at a time

100x Double Unders

75x SIt Ups

50x KB Swings

25x Burpee

Friday 170623


Strength/skill:

12 min Alt EMOM

A1. 1x Clean extension + 1x Hang Squat Clean, 

+ 1x Squat Clean; 

working up to a tough set of this complex. 
A2. Strict HSPU x6-8 reps, ADAP [as difficult as possible]

so scale them up or down as needed, but 

looking for STRICT strength, either concentric or eccentric 

sub down to seated DB Press or Seated Arnold Press

x10 reps


Wod:

B. “Nasty Girls” [20 min cap]

3 Rounds for time; 

50x AirSquat

10x Hang Power Clean 135/95#

Thursday 170622

Wod: 

Alphabet Soup

In 30 min, complete AMRAP of the following

A. Run 200m

B. Sit Ups x15 [adv=V-Up]

C. Single arm DB Farmers Walk 100m heavy] 50m each]

D. Single Arm OH Walking Lunge x 6ea. [holding one DB/BB]

E. Back Extension x15 [supermans]

F. Row 150m
rest 90 sec active after each set

Order ABCDE, 

BCDEA

CDEAB

DEABC

EABCD

etc, etc. 

Wednesday 170621


Strength/skill: 

Ax5. Overhead Squat x3 repsworking up to a tough set of 3 reps; 

one set every 2 min for 10 min 
Wod: 

B. “FootBall Gone Bad” 

3 rounds 1 min per station, 

rest 1 min after all 5 stations are complete
1. Thrusters (95#/65#)

2. Box Jumps (20″) 

3. Double-Unders

4. Push-ups

5. Row (For Calories)

rest 1 min – start at worst station

score is total reps.

Tuesday 170620


Strength/skill:

Ax5. 2x Power Clean + 2x Push Jerk; working up to a moderate set…
not for max…but prep CNS for B & 

make sure any technical issues/scaling is set. 
Wod:

B. “Grace” 

30 reps for time; 

clean and jerk 

135/95#
adv try 185/125# Grace, 

or…

Double Grace [2014 CF Games]
run in 2 heats so everyone has a counter! 
C. Core work to finish; 

5-10 minutes; coaches choice

+ overhead mobility, etc. 

Monday 170618


Skill/warm up; work on kipping drills, or add in warm up

if necessary

Ax5

working up

A1. Strict Pull Up, working up a tough single rep , rest 30

A2. Strict Ring Dip, working up to a tough single rep, rest 60 sec

sub slow eccentrics or ring row/push ups [higher reps]

for these
WOD:

18 min AMRAP

400m Run

15x Pull Ups [adv = 7/5x Muscle Up, Ring or Bar]

20x Wall Ball (20/14#)

Saturday 170617


Strength/skill: 

A. Deadlift; one set every 2:30 for 15 min10 reps @50

8×60

6×70

4-5×75

3-4-x 80% 

3-4 reps @85% of max
Wod: 

B. Teams of 2; 

15 min AMRAP; 

Run 100m alternating

40x Wall ball split up while 1 person holds plank

30x V-Up while one person holds Bottom of squat

20x Burpee while 1 person holds Hollow Rock

10x Single Arm DB Man Maker [no hold]

Friday 170616


Strength/skill: 

A. 10 min alt EMOM

A1. 3 position Squat Clean;

high hang, below knee, floor
A2. Strict Handstand Push Ups x5

or Seated DB Press x8-10, working up
no kipping for these – building strength! 


Wod: 

B. 10 min work capacity Test 2.0; 

4 min Max Cal Row

3 min Max rep Pull Up [adv = MuscleUp]

2 min Squat Cleans 135/95#

1 min Shoulder to Overhead 135/95#

Thursday 170615


Strength/skill: 

A. Turkish Get Up x30 reps total, smooth & controlled
Wod: 

B. One set every 3 min for 30 min [10 sets – consistent effort]

Run 200m + 

20x Unweighted Walking Lunges 

100’ odd ojbect carry [your choice]

rest remaining time

Wednesday 170614



Strength/skill: 

Ax5; working upA1. Strict Pull Up, working up a tough set of 3 reps , rest 30

A2. Strict Ring Dip, working up to a tough set of 3 reps, rest 60 sec
sub slow eccentrics or ring row/push ups [higher reps]

for these


Wod:

B. 5RFT; 

10x KB Swings 53/35#

10x KB Front Rack Lunge [5x each leg]

50x Double Unders