Friday 170922

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Strength/Skill

Deadlift Progression

10 @ 50%

10 @ 60%

8 @ 70%

6 @ 75%

4 @ 80%

3-4 @ 85%

One Set Every 2 Min for 12 Min

 

WOD

10 Min Work Capacity

4 Min – Max Cal Row

3 Min – Max Pull Ups

2 Min – Max Power Cleans (135/95#)

1 Min – Burpees

Thursday 170921

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Strength/Skill

15 Turkish Get Ups Each Arm for Quality

 

WOD

One Round Every 6 Min for 30 Min

500m Row or 400m Run or 15 Cal Assault Bike

200′ Single Arm Farmers Walk – Heavy

10 Box Jump + Step Down

10 Kettlebell Hang Power Clean (5 Each Side)

Wednesday 170920

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Strength/Skill

Strict Press 4 Sets of 8

Working Up in Weight, Rest 2 Min Between

 

WOD

20 Min AMRAP

400m Run

15 Walking Lunges (L+R=1)

15 Pull Ups

15 Sit Ups

200m Run

10 Walking Lunges

10 Pull Ups

10 Sit Ups

100m Run

5 Walking Lunges

5 Pull Ups

5 Sit Ups

 

Tuesday 170919

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Strength/Skill

3 Position Power Snatch

Hang – Below Knee – Floor

One Set Every 90 Sec for 12 Min, Working Up in Weight

 

WOD

6 Min AMRAP

Dumbbell Power Snatch (Reps Each Arm)

Clapping Push Up

Double Unders

***Rep Scheme… 1,1,10 / 2,2,20 / 3,3,30… etc

REST 3 MIN – REPEAT (Start at Top Again)

Monday 170918

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Strength/Skill

12 Min Alternating EMOM

3 Power Cleans + 3 Front Squats + 3 Split Jerks (working up in weight)

100m Run

 

WOD

12 Min AMRAP

10 Power Cleans

100m Run

10 Front Squats

100m Run

10 Shoulder to Overhead

100m Run

***Weight 50-60% of Strength/Skill

Saturday 170916

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Team WOD

25 Min AMRAP – One Person Working at a Time

100 Wall Balls (20/14#)

100m Run Together

75 Slam Balls

200m Run Together

50 Box Jump + Step Down (24/20″)

400m Run Together

Friday 170915

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Strength/Skill

Deadlift Progression – One Set Every 2 Min for 10 Min

10 @ 50%

10 @ 60%

8 @ 70%

6 @ 75%

4 @ 80%

 

WOD

12 Min AMRAP

“Climbing Ladder”

Kettlebell Swing/Clean & Jerk

Burpee

Kipping Pull Up

Rep Scheme – 1,1,1 2,2,2 3,3,3 4,4,4 etc….

Rx Weight: 95/65# + Strict Pull Ups

Adv 135/95# + Chest to Bar

 

Thursday 170914

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Strength/Skill

3 Rounds

2 Kettlebell 100′ Overhead Carry

30 Sec Side Plank (Each Side)

5 Dragonfly

 

HERO WOD

“Michael”

3 Rounds for Time (30 Min CAP)

800m Run

50 Supermans

50 Sit Ups

Wednesday 170913

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Strength/Skill

A – 8 Min Alternating EMOM

Odd: 16 Alternating Seated DB/KB Shoulder Press

Even:  8-10 Ring Row with 1 Sec Hold at Top

 

B – 8 Min Alternating EMOM

Odd:  5 Strict Pull Ups (Eccentric)

Even:  30 Sec Handstand Hold (Wall Facing or Freestanding)

 

WOD

TABATA – Low Score Each Station

Hand Release Push Ups

Rest :30 Sec

Hang Power Cleans (115/75#)

Tuesday 170912

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Strength/Skill

12 Min Alternating EMOM

Odd: 3 Hang Power Snatch – Working Up in Weight

Even: 5 Snatch Extension – Same Weight as Above

 

WOD

3 Rounds For Time (15 min CAP)

400m Run

21 Dumbbell Power Snatch

12 Toes to Bar

***Adv use 70/53# Kettlebell Hang Power Snatch