May 24, 2017

Warm up:
3 min row
7/7 band steps
:15 sec HS hold
7 Roll outs
x2

Strength:
7 Goodmornings light-medium weight
Rest 1 min
5 Weighted Dips @3012
Rest 1 min

WOD:
4 HSPU
6 Deadlifts @225/ 135
30 DU’s
x5

May 23, 2017

Warm up:
400m
8 Press Dbs light
8 Hip ext on GHD
2 Wall Walks
x2

Strength:
5 Push Press
rest 1 min
7 GHD sit ups
rest 1 min
x4

WOD:
10 Thruster 95/65
5 T2B
Sled Push Down back M:45&10 ea side /W:35 ea side
rest 2 min
x4

May 22, 2017

Warm up:
400m
8 Goblet Sqt
8 Chin ups
8 Dips
x2

Strength:
2 Back Squats at 80%
rest 90 sec
2 Weighted Pull ups @2010
rest 90 sec
x5

WOD:
4 min clock
400m
remaining time
Clean & Jerk @70%
Rest 4min
4 min clock
400m
remaining time
Clean & Jerk @70%

Cool Down:
Accumulate 1min L-sit hold

May 19, 2017

Warm up:
400m
8 OHS PVC-bar
8 Hng Pwr Sntach PVC-bar
8 Ring Rows
x2

1 Hang Snatch + 2 OHS
8sets starting @65% or 1rm snatch
rest 2min betw

9min AMRAP
4 Thruster 115/75
8 Pull ups
12 Walking Lunges
16 DU’s

May 18, 2017

Warm up:
2min row
3 Wall Walks
5 Roll outs
8 Band Goodmornings
x2

Strength:
4 Deadlifts, @3011, start @50%
rest 90sec
x4
3-6 HSPU, @30X2, 6” def, rest 1min
x4

WOD:
400m run
15 Push ups
10 SDHP 95/65
x3

May 17, 2017

Dynamic warm up
Mobility

7/7 Back ward lunge in place, Bar bell on back
rest 1min
4 Weighted Strict Pull ups @2010
rest 1min
x4

Endurance:
:30sec Assault Bike
rest 2:30min
:30sec Row
rest 2:30min
x3

May 16, 2017

Warm up:
2 min row
8 Russian KB swings
6 Dips
8 Hip Ext on GHD
x2

Strength:
3 TnG Power Clean
rest 1min
7 Floor Press w/ Dbs, @40X1
rest 1min
x5

WOD:
:30sec Wall Balls
:30sec Sit ups
REST 1min
X6
REST 4min
:30sec Alt DB Snatch 40/30
:30sec Plank (rotate through LT/ RT/ Front)
REST 1min
x6

May 15, 2017

Warm up:
400m
8 Back Squats w/ bar @3110
8 Press w/ light Dbs
8 Ghd Sit ups
x2

Back Squat @2011
3-3-2-2-2-2
start @80%
Rest 2:30 mins between

20 min AMRAP
(M-10 vest, W-5 vest)
200m run
6 Pull ups
8 Push ups
10 Box jumps 20”

May 12, 2017

Warm up:
3min Assault bike
12 Walking lunges
8 Ring rows
6 Kipping Pull ups
x2

Strength:
Sled Push Down Back 45+25 ea side/ 35 ea side
Rest 90sec
6 Strict dip @3111
Rest 1min
x4

WOD:
4 C2B Pull ups
8 Box jump over 20”
10 Cal Assault bike
Rest 4:30min
X4

May 11, 2017

Warm up:
400m
8 Push ups
8 Front lateral raises w/Light DBs
8 GHD sit ups
x2

Close Grip Bench Press
Find 3rm

Weighted pull ups
Find 1rm

12min AMRAP
5 T2B
100m Farmers Carry 53/35
25 DU’s