Friday 170721

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Strength/Skill

Squat Clean

Find a 1 Rep Max in 15 Min

 

WOD

For Time

15-12-9

Squat Clean (70% of Weight from Above)

Strict HSPU

Thursday 170720

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Strength/Skill

A. Row Technique 

B. 3 Rounds

10 Kettlebell Side Lunge (5/5)

6 Turkish Get Ups (3/3)

 

WOD

5 Min AMRAP

10 Burpees

10 Kettle Swing (70/53)

Wednesday 170719

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Strength/Skill

3-4 Rounds

8 Barbell Bent Over Row (Hold 1 Sec at Top)

30 Sec Handstand Hold

10 Hollow Rocks

 

WOD

18 Min AMRAP

400m Run

Max Rep Chest to Bar Pull Ups

Max Rep Ring Dips

Rest 1 Min

Tuesday 170718

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Strength/Skill

Back Squat

Build to a 5 Rep Max in 15 Min

 

WOD

15 Min AMRAP

200 Double Unders

100 Wall Balls (20/14#)

50 Toes to Bar (Sub V-Up or Knee Ups)

 

Monday 170717

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Strength/Skill

A: 3 Rounds

4 Wall Walks or 20 Sec Handstand Hold

50′ Overhead Walk with 2 Kettlebells

 

B: Power Clean + Push Jerk

One Rep Every 2 Min for 16 Min.  Build to a Tough Single.

 

WOD

6 Rounds for Time…

5 Clean & Jerks

100m Sprint 

Rest 1 min between rounds

(15 min time cap)

Saturday 170715

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Strength/Skill

3x Front Squats (working up to a heavy set of 3)

One Set Every 2 Min for 14 Min

 

WOD

15 Min AMRAP

50x Double Unders

35x Wall Balls (20/14#)

20x Box Jumps (24/20″)

5x Pull Ups

1x Squat Clean (185/125#)

Friday 170714

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Strength/Skill

A: 3 Position Power Snatch

One Set Every 2 Min for 10 Min, Working Up in Weight

B:  3×3 Snatch Grip Halting Deadlift

Rest 90 Sec After Each Set

 

WOD

For Time:

500m Row, then;

3 Rounds

21x Kettlebell Swings (53/35#)

12x Handstand Push Ups

Thursday 170713

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WOD

“Alphabet Soup”

30 Min AMRAP

200m Run

15x Sit Ups/V Ups

10x Walking Lunge/Pistols

100 Single Under/50 Double Unders

200m Row

***Rest 1 Min Between Rounds

Wednesday 170712

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Strength/Skill

3-4 Sets

A: Freestanding Handstand Hold (accumulate 30-45 sec)

B: 5x Dragonfly

C: 5x Muscle Up Transitions

 

WOD

5 Rounds (30 Secs Each Station)

1:  Pull Ups

***Advanced Chest to Bar

2:  Burpee Box Jump Over (24/20″)

3:  Wall Balls (20/14#)

Rest 30 seconds

 

Tuesday 170711

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Strength/Skill

2x Power Clean – 2x Push Jerk

One Set Every 90 Sec for 12 Min

Load Based on 1 Rep Max C&J (50%, 60%, 70%, 80%, 80-85% for remaining sets)

 

WOD

6 Rounds For Time

6x Hang Power Cleans (60% Load from Above)

6x Bar Over Burpees

100m Sprint

***Rest 90 Sec Between Rounds