May 10, 2018

Warm up:
3min Dynamic warm up
3 Wall Walks
8 DB lateral row
12 Alt DB Snatch
X2

Strength:
8 Seated DB Press @21X1
Rest 1min
8 Duel DB Bent Over Row @1111
Rest 1min
X5

WOD:
800m
15 Power Santch 75/55
10 GHD Sit ups
X3

May 9, 2018

Warm up:
2min row
8 Hip ext w/pause (from floor)
8/8 Single Leg KB DL
10 Dips
X2

Strength:
5 Deadlifts @20X1, starting @60%
Rest 1min
8 Incline DB Bench @2020
Rest 1min
X4

WOD:
Thruster 115/75
Burpee Over Bar
16-12-8

May 8, 2018

Warm up:
3min Row
8 KB swings
8/8 Half kneeling DB Press (Light)
10 Ring Rows
x2

Strength:
5 Press + 4 Push Press+ 3 Push Jerk, hvy as possible
rest 2min
x4
Same weight, cannot rack the bar until all reps complete

WOD:
8 Power Cleans 155/105
50 DU’s
6 Power Cleans
40 DU’s
4 Power Cleans
30 DU’s
2 Power Cleans
20 DU’s

Cool Down:
7/7 Half Kneeling Palloef Press @1213
rest as needed
x3

May 7, 2018

Warm up:
2min Dynamic warm up
10 External Oblique Opener
10 Air sqts
10 Push ups
x2

Back Squats
5 (70%)-3(75%)-5(70%+)-3(75%+)-5-3
Increase weight each 5 reps and 3 reps
Rest 1min
5 Strict pull ups
Rest 1min
6 sets

16min AMRAP
10 Front Rack Lunges in place 95/65
20 Box Jumps 24”/20”
10 T2B
200m run

May 4, 2018

Warm up:
2min Jump rope
8/8 Bulgarian Split Sqt
8 Dips
:20sec HS hold shoulder touch
x2

Strength:
14 Walking Lunges Weight on Back
no rest
5-8 Deficit HSPU
rest 1-2min
x5

WOD:
Buy In: 50 Cal Row
4 Stone 2 Shoulder
8 T2B
12 Burpee Box Jumps
x3
Buy Out: 800 m run

May 3, 2018

Warm up:
400m run
8/8 Elbow on knee external rotation
8 Goblet Sqts
8/8 SA DB press
x2

10min EMOM
2 Clusters

“Helen”
400m run
21 KB swings 53
12 Pull ups
x3

May 2, 2018

Warm up:
3min row
7/7 single leg hip ext
8 KB DL
10 Push Ups
x2

Strength:
10 Romanian Deadlift start, start @45%, increase in small increments
rest 90sec
8 DB Bench Press @30X1
rest 90sec
x4

12min EMOM
min1: 3-5 Ring MUs
min2: 5-8 Clean & Jerk 155/105
min3: 25-35 DU’s
min4: rest

Cool Down:
1min side plank RT
rest 1min
1min side plank LT
rest 1min
1min plank w/ wt on back

May 1, 2018

Warm up:
5min Dynamic warm up
8/8 Powell Raise
:20sec HS hold
8 Dips
x2

Strength:
8 Seated Barbell Press @20X1
rest 1min
8 Ring Rows (as parallel as possible)
rest 1min
x4

Endurance:
:30sec Assault bike For Cals
rest 90sec
:30sec Row for distance
rest 90sec
x3
rest 3min
x2

April 30, 2018

Warm up:
400m run
Samson Stretch
10/10 Theraband Walk w/ Goblet KB hold
10 DB Thrusters
10/10 Side plank rotations
x2

Back Squats
8-8-6-6
start @65%
rest 2+min

WOD:
800m run
60 Wall Balls
40 Box Jumps 24”/20”
20 T2B
10 Burpees

April 27, 2018

Warm up:
2min Jump rope
16 Walking Lunges
10 Push ups
10 Ring Rows
x2

Strength:
Sled Push Down back
Rest 90sec
5 Weighted Dips @10X1
Rest 90sec
X4

16min AMRAP
10 Cal Assault bike
5 Man Makers 30/20
10 Cal Row
5 Man Makers