Wednesday 170117

Strength/Skill

Power Snatch
Build to a Tough Set of 3 Reps
One Set Every 2 Min for 12 Min

 

WOD – OPEN 14.1

10 Min AMRAP

15 Power Snatches (75/55#)
30 Double Unders

 

CASH OUT

5 YTLW
Side Plank :30 Each Side

Tuesday 170116

Strength/Skill

A.  Back Squat
Build to a Heavy Set of 10 in 10 Min

B.  Strict Press
Build to a Heavy Set of 10 in 10 Min

 

WOD

Descending Ladder

Dumbbell Thruster
Toes to Bar (Sub V-Up)

10, 10, 9, 9, 8, 8, etc…

Monday 170115

Strength/Skill

12 Min Alternating EMOM

  1. 10-15 Kipping Pull Ups
  2. 15 Hollow Rocks
  3. 10-15 Ring Dips or Push Ups

WOD

3 Rounds
:45 On – :15 Off

  1. Box Jump + Step Down (24/20″)
  2. Dumbbell Man Makers
  3. Cal Row

CASH OUT

Hammer Curl 3×10
Skull Crushers 3×10

Saturday 180113

Strength/Skill

A.  Romanian Deadlift
5 Rounds of 5 Reps at 2020 Tempo

B.  Push Ups
5 Min ARMAP
– Total Unbroken Reps
– Total Reps

 

Team WOD

Teams of 3

10 Min ARMAP – Rotate as Needed
Cal Row
Bumper Plate Sit Ups (25/10#)
Slam Ball or Kettlebell Swing

 

Friday 180112

Strength/Skill

A.  3 Below Knee Squat Clean + 3 Push Jerk
One Set Every 2 Min for 10 Min

B.  3 x Front Squat – Continue to Build From Above
One Set Every 2 Min for 6 Min

WOD

3 Rounds for Time

5 Squat Cleans (135/95#)
5 Shoulder to Overhead
5 Thrusters
15 Pull Ups

Thursday 180111

Strength/Skill

4 Rounds
250m Row HARD

3 Min Rest Between

 

WOD

“Alphabet Soup”

20 Min AMRAP

20 Walking Lunges
10 Slam Balls
200′ Single Arm Heavy Kettlebell Farmer Carry
10 Box Jump + Step Down
200m Row

***Rest 1 Min

Wednesday 180110

Strength/Skill

3 x Power Snatch + 3 x Overhead Squat
1 Set Every 2 Min for 10 Min
All Snatches from the Ground – Build in Weight

3 Rounds of 5 x Snatch High Pull
Build in Weight from Above

 

WOD

15 Min Alternating EMOM
1.  12 Alternating Dumbbell Power Snatch (6/6)
2.  10 Full Push Up Burpees
3.  Cal Row (12/10)

***First 4 Rounds for Pace, Max Reps last Round

Tuesday 180809

Strength/Skill

10 Min Alternating EMOM

6-8 Strict Pull Ups (20X1 Tempo or 20A1)
12-16 Step Ups with 2 Kettlebells

 

WOD

4 x 3 Min ARMAP

Sets 1 & 3
3 Min ARMAP
5 Shoulder to Overhead (155/105#)
10 Box Jump + Step Down (24/20″)

REST 2 MIN

Sets 2 & 4
3 Min AMRAP
5 Power Clean (155/105#)
30 Double Unders

REST 2 MIN

Monday 180108

Strength/Skill

A.  Back Squat
3 Rounds of 8-10 Reps at Last Week’s Tough Set
B.  Strict Press
3 Rounds of 8-10 Reps at Last Week’s Tough Set

 

WOD

8 Min AMRAP
Climbing Ladder

Single Arm Dumbbell Thruster (each arm/ L+R = 1 Rep)
Toes to Bar

1,1, 2,2, 3,3, 4,4 etc…

Saturday 180106

Strength/Skill

4 Rounds

8-10 Romanian Deadlift 2020 Tempo
Rest :30
8-10 Dumbbell Bench Press 30X1 Tempo
Rest :30

 

WOD

5 Rounds for Time

200m Run
15 Russian Kettlebell Swing (53/35#)
15 Hand Release Push Ups
15 Sit Ups

***19 Min Time Cap