April 7, 2017

Warm up:
8 Good mornings
8 Thrusters w/ light Das
8 Roll outs
X2

Strength:
5 DeadLift @65% increase with good form and no pain in back
Rest 90sec bets

WOD:
5 Man Makers 30#/20#
2 Rope Climbs
10 Box Jumps 24”/20”
x4

April 6, 2017

Warm up:
Ladder drill x1
16 Lunges in place
8 GHD Sit ups
8 Ball over shoulder
X2

8/8 step ups moderate weight
Rest 1 min 15sec
6 Weighted Dips @3010
Rest 1 min 15sec
X4

2 min AMRAP
“Cindy”
2 min Rest
X5
Score each rd

April 5, 2017

Warm up:
400m
8 OHS PVC-Bar
8 Snatch balance PVC-Bar
8 Muscle Snatch
X2

Skill – 18 minutes
3-stop Snatch into High Hang Snatch (below knee, above knee, high hang)

Endurance:
1 min Row for distance
Rest 4 min
X5

April 4, 2017

Warm up:
2 min rump rope
8 Press w/light DB’s
8 GHD sit ups
8 Slam balls
X2

8 Press @2010
Rest 90 sec between sets
X4

:30sec Assault bike
Rest 30sec
:30sec KB swings 53/35
Rest 30sec
:30sec Wall Balls
Rest 30sec
:30sec Push ups
Rest 30sec
X2
Rest 3min
:30sec Assault bike
Rest 30sec
:30sec KB swings 53/35
Rest 30sec
:30sec Wall Balls
Rest 30sec
:30sec Push ups
Rest 30sec
X2

April 3, 2017


Warm up:
400m
8 Air Squats
8 Ring Rows
8 Dips
X2


10 Back Squat @2010
Rest 90 sec
6 Weighted Pull ups@2010
Rest 90 sec
X3

4 min AMRAP
5 Clean & Jerk @135/95
5 T2B
100m Farmers Carry w/53/35# KBs
Rest 10 min (Work on HS hold & HS walk)
4 min AMRAP
5 Clean & Jerk @135/95
5 T2B
100m Farmers Carry w/53/35# KBs

March 31, 2017

DELOAD WEEK

5 min Row/Run/AD/Bike

10min Mobility and Stretch

10min Working on Snatch technique (Drills)

10 Singles @60%-65%
Rest 90sec between

4/4 TGU’s
5 T2B strict
10 Push ups
15 Sets
x3 NFT

March 30, 2017

DELOAD WEEK

5 min Row/Run/Jump rope/Bike

10 min stretch and mobility

8/8 Single leg Split Squat @20X0
Rest 45 sec betw sides
X3 No weight

3 Deadlifts @60%
7/7 Single arm DB Push Press (not hyv)
2 rope climbs
200m Jog
X4 NFT

March 29, 2017

DELOAD WEEK

5 min Row/run/AB/Bike

10 min stretch and mobility

10min working on C&J skill
BN Jerk
Muscle Clean
High Hang clean

Clean & Jerk
12 Singels @65% rest 90sec betw
(Try to make it as perfect as possible, sqt clean and Spilt jerk)

45sec Right Plank
Rest 1min
45sec Left Plank
Rest 1min
45sec plank
X2

March 28, 2017

DELOAD WEEK

800m Jog

10 min stretch and mobility

5 Back Squats @60% @2011
Rest 2 min
X3

1 5min Working on MU’s/ Kipping/ Transition/ Rope Climbs

5 Box Jumps 20” step down
10 Push ups
15 Russian swings (light – medium weight)
x3 NFT

March 27, 2017

DELOAD WEEK:

1K row @ 65% easy pace

10 min Foam roll and Stretch

10 min Working on HS hold / HS walking

3/3 TGU’s
5 Strict Pull ups
400m jog
X4 NFT