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Friday 170629

 Strength/Skill:

Hang Squat Clean; 

Build to a tough single rep.

one set every 90 sec for 12 min
Strict Press 

4×5; working up in weight, 

one set every 2 min for 8 min 

WOD: 8 min AMRAP

10x Front Squat 135/95

10x T2B

10x HSPU [kipping is ok]

Thursday 170629


Strength/skill: 

Ax3; for skill/qualityA1. 2kb Overhead carry x100′

A2. Chin Over Bar Hold x20 sec. 

can be weighted

A3. Turkish Get Up x3 each arm


Wod: 

B. Team Row contest; 

4000m total; split up as needed

teams of 3
C. 400m Farmers Walk for time; 

load heavy

Wednesday 170628



Strength/skill:

A. Overhead Squat; Build to a tough single rep; 

from a rack. 


Wod:

B. “Nancy” 

5 Rounds for time; 

400m Run 

15x OHS

Tuesday 170626

Strength/Skill:

4 sets each. 

A1. Bent Over Row x8 reps; (tempo: 3 sec on the way down. 1 sec on the way up) using Barbell or DB’s

rest 30 sec

A2. Floor Press x8 reps

rest 60 sec

using Barbell, working up to a tough set of 8

WOD: 10 min AMRAP

5x Hang Power Clean 155/105#

10x Burpee

30x Double Unders


C
. Tabata Sit Ups; 

Low Score.

8 sets; 20 sec on, 10 sec off

Monday 170626



Strength/skill: 

A. Push Press + Push Jerk; 1+1; 

one Push press + one push jerk.

one set every 2 min for 12-14 min. 

limiter will be push press…go heavy on push press, 

then follow up with the push jerk
Wod: 

B. “Fight Gone Bad”

5 Rounds; 

1 min per station, 

rest 1 min after all 5 stations. 

1. Wall Ball 

2. SDLHP 75/53#

3. Box Jump 24/20″

4. Push Press 75/53#

5. Row for Cal

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.