Wednesday 170809

img_1712.jpg

Strength/Skill

5×5 Close Grip Bench Press (30×1 Tempo)

Working Up in Weight

One Set Every 2 Min for 10 Min

 

WOD

20 Min AMRAP

200m Run

5 Power Cleans (165/110#)

10 Pull Ups

15 Hand Release Push Ups

Tuesday 170808

DSC07621

Strength/Skill

5 Sets of 3 Strict Press + 3 Push Press + 3 Push Jerk

Working Up In Weight

Rest 2 Min Between Sets

 

WOD

TABATA (8 Rounds :20 On/:10 Rest)

Rest 1 Min Between Stations to Rotate

  1. Shoulder to Overhead (95/65#)
  2. Sit Ups/V Ups
  3. Lunges/Pistols
  4. Cal Row

Monday 170807

DSC07676

Strength/Skill

Back Squat

Work Up to a Heavy Set of 10 (+5-10 lbs from last week)

Rest 2-3 Min

Another Set of 10

Rest 2-3 Min

AMRAP at Same Weight

 

WOD

3 Rounds for Time

400m Run

21 Dumbbell/Kettlebell Snatch

12 Single Arm Dumbbell Thrusters

***15 Min CAP

Saturday 170805

DSC07004

Team WOD

1 Person Must be Holding a 45/25# Plate Entire time or Burpee Penalty

20 Min AMRAP

400m Run Together

10 Box Jump Overs

20 Toes to Bar

30 Push Ups with Plate on Back

40 Sit Ups Holding Plate

50 Double Unders

 

Friday 170804

DSC07599

Strength/Skill

A. 2 Hang Squat Snatch

One Set Every 90 Sec for 12 Min

50, 60, 70, 75, 80%

 

B.  5 Back Squats

One Set Every 2 Min for 10 Min

50, 60, 70, 75, 80%,

 

WOD

3 Rounds For Time (8 Min CAP)

10 Front Squats (165/110#)

10 Burpees

10 Chest to Bar Pull Ups

 

 

Thursday 170803

DSC07802

Strength/Skill

5 Banded Sprints

 

WOD

25 Min AMRAP

Complete 2 Rounds

150m Jump Rope Run

15 Bumper Plate Sit Up

50m Bear Crawl

100m Farmer Walk

Rest 60 Sec After Finishing 2 Rounds

 

Cash Out

Max Plank Hold for Time

Wednesday 170802

DSC07739

Strength/Skill

A.  Close Grip Bench Press

8 Reps 30×1 Tempo

One Set Every 2 Min for 8 Min

 

B.  3 Rounds

8-10 Strict Pull Ups or 10-12 Ring Rows

Rest 30 Sec

10 Romanian Deadlift 2020 Tempo

Rest 60 Sec

(See Facebook Post in Group Page for More Info on Tempo Training)

 

WOD

2 Rounds (10 Min Total)

40 Sec On/20 Sec Off

Russian Kettlebell Swing (heavy)

Sit Up/V Up

Hand Release Push Ups or Strict Dips

Pistols or Kettlebell Box Step Ups

Cal Row

Tuesday 170801

DSC07180

Strength/Skill

4 Sets of 5 Strict Press + 5 Push Press

 

WOD

20 Min AMRAP

400m Run

9 HSPU (strict if possible)

12 Hang Power Clean (135/95#)

 

Monday 170731

DSC07090

Strength/Skill

Back Squat

Work Up to a Heavy Set of 10

Rest 2-3 Min

Set of 10 (same weight)

Rest 2-3 Min

Set of 5 (same weight)

 

WOD

12 Min AMRAP

100m Run

10 Pull Ups

***Adv. Chest to Bar

20 Wall Balls

Saturday 170729

img_8167.jpg

Strength/Skill

3 Position Power Clean (High Hang/Below Knee/Floor)

One Set Every 2 Min for 10 Min

Work Up to a Moderate Load

 

WOD

20 Min AMRAP

Teams of 3 – Waterfall Style

10 Power Clean (115/75#)

100m Run

10 Burpee Box Jump Over (24/20″)

Cal Row (15/12)

100ft Farmers Walk (heavy)