Tuesday 171010

Strength/Skill

Power Snatch

Work Up to Heavy Single

One Every 90 Sec for 12 Min

 

WOD

4 Rounds (:45 On/:15 Off)

Dumbbell Alternating Power Snatch
V-Up
Burpee Box Jump Over (24/20″)
Cal Row

1 Min Rest

Monday 171009

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Strength/Skill

4 Rounds

5 Floor Press

Rest :30

16 Kettlebell Step Ups (8/8)

Rest 1 Min

 

WOD

20 Min AMRAP

400m Run

Max Unbroken Wall Balls

Max Unbroken Double Unders

*Once You Break You Move Onto Next Movement

Score is Total Rounds +  Total Wall Balls +  Total DU

Saturday 171007

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Partner WOD

“Partner Kalsu”

100 Thrusters for Time (135/95#)

Every Minute on the Minute Both Partners do 5 Burpees: Thrusters Cannot Continue Until Both Are Done with Burpees

 

Team Row Cash Out

Teams of 3

2500m Row, Switch Every 150m

Friday 171006

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Strength/Skill

Deadlift

Find a 1 Rep Max in 20 Min

 

WOD

5 Min AMRAP

Max Rep Unbroken Strict Pull Ups + Total Reps

REST 3 MIN

5 Min AMRAP

Max Rep Unbroken Push Ups + Total Reps

Thursday 171005

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Skills Test

1 – Max Effort Handstand Hold (Freestanding or Against the Wall)

2 – L-Sit

3 – Max Double Unders in 1 Min (Unbroken You Can Keep Going)

4 – Farmers Walk (Max Distance in 1 Min, 50′ Each Way, Tough Weight)

 

WOD

3 Rounds of 3 Stations: 1 Min On, 1 Min Rest to Rotate

1 – Box Jump Overs (24/20″)

2 – Sit Ups or V-Ups

3 – Cal Row

Score is Total Reps

Wednesday 171004

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Strength/Skill

5 Rounds

3 Front Squats

Rest 30 Sec

8 Bent Over Rows

Rest 1 Min

 

WOD

15 Min AMRAP

100m Run

7 Thrusters (95/65#)

7 Pull Ups

Rest 1 Min

***Advanced: Unbroken at 115/75# and Chest to Bar Pull Ups

Tuesday 171003

IMG_3219

Strength/Skill

Snatch Technique

1 Snatch Extension + 1 Below Knee Power Snatch + 1 Power Snatch

One Set Every 2 Min for 14 Min, Work Up to a Moderate Weight

 

WOD

“Bear Complex”

5 Sets (20 Min CAP)

7 Unbroken Rounds

1 Power Clean +
1 Front Squat +
1 Shoulder to Overhead +
1 Back Squat +
1 Shoulder to Overhead

(95/65#)

 

Monday 100217

IMG_3215

Strength/Skill

4 Rounds

6-8 Rear Foot Elevated Split Squat Each Side (30×1 Tempo)

Rest 30 Sec

8 Floor Press (Work Up to a Tough Set)

Rest 1 Min

 

WOD

18 Min AMRAP

400m Run

50 Double Unders

20 Wall Balls

10 Burpees

200m Run

50 Double Unders

20 Wall Balls

10 Burpees

100m Run

50 Double Unders

20 Wall Balls

10 Burpees

 

Saturday 170930

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Team WOD

“Big Team Gone Bad”

Teams of 2 – 1 Person Working at a Time

Wall Balls

Single Arm Farmers Walk (10m = 1 Rep)

Dumbbell Man Makers

Rope Climb or Rope Pulls or Kettlebell Swings

Cal Row

 

5 Min Per Station

1 Min Rest to Rotate

Friday 170929

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Strength/Skill

Deadlift Progression

10 @ 50%

10 @ 60%

8 @ 70%

6 @ 75%

4 @ 80%

3 @ 85%

1-2 @ 90%

One Set Every 2 Min

 

WOD

For Time

30-20-10

200m Run

Thrusters (95/65#)

Toes to Bar