May 26, 2016

Warm up:
Dynamic warm up
Ladder drill
Stretch

1 mile run for time

WOD: AMRAP 14 minutes
11 Thrusters 95/65
30 DU’s
9 T2B

Cool Down:
Pair up 30R/30LBall throws (twisting and throwing from the side)

May 25, 2016

Warm up:
2 min jump rope
8 Press BN Snatch Grip
8 OHS
8 Press w/ DB’s

10min EOMOM
E: 5 Push Press 75%-80%
O: 2 Rope Climbs + 5 Ring Dips

EMOM 5 Box Jumps 24/20
Remaining time of min 30 Snatch’s @ 135/95
For time

Cool Down:
7/7 DB Row (hvy)
x3 NFT

May 24, 2016

Warm up:
3 min row
8 Good Mornings
8 KB swings
:30 sec plank

Deadlifts:
5@70%-5@75%-4@80%-3@85%-3@85%

WOD:
30 Walking Lunges
10 Burpees
5 Strict Pull ups
x4 (if able wear 20#/10# vest)

Cool Down:
12 GHD Sit ups + 6 Rings Dips
x3 NFT

May 23, 2016

Warm up:
400m
8 Goblet Squats
8 Push Jerks
8 Chin ups
x2

Strength:
1 Squat Clean + 1 Front Squat + 1 Power Jerk = 1 set
8 sets starting @65% of Clean & Jerk and going up

WOD:
200m
30 Air Sqts
20 Push ups
10 Shoulder 2 OH @115/75
200m
28 Air Sqts
18 Push ups
8 Shoulder 2 OH
200m
26 Air Sqts
16 Push ups
6 Shoulder 2 OH
200m
24 Air Sqts
14 Push ups
4 Shoulder 2 OH
200m
22 Air sqts
12 push ups
2 shoulder 2 OH

May 19, 2016

Warm up:
Dynamic warm up (high knees, butt kicks, lunge twist, exc…)
8 Push Press DB’s
8 Back Squats
:20 sec HS Hold
x2

Push Press:
2-2-2-2-1-1-1-1

10 min AMRAP
50 DU’s
10 Back Sqts 135/95

Cool Down:
50 sec plank hold
x3
Rest 1 min

May 18, 2016

Warm up:
2 min jump rope
Dynamic warm up
Ladder drills

Endurance:
400m
x4
Rest 2 min between

WOD:
7R/7L Suite case DL 53/35
14 HR Push Ups
21 Sit ups
200m Single arm Farmers Carry 53/35
x3

Cool Down:
7/7 TGU’s

May 17, 2016

Warm up:
3 min row/airdyne
8 OHS PVC-Bar
8 Pwr Snatch PVC-Bar
8 Snatch Pull under PVC-Bar
x2

6 min EMOM
2 Snatch @80%

20 min AMRAP
“Nate”
2 MU’s (4 Pull ups + 4 ring dips, or 4 transitions with dip)
4 HSPU
8 KB swings 70/53

May 16, 2016

Warm up:
400m
8 Goblet Squats 35/26
8 Push Jerks PVC-Bar
8 Hip Ext on GHD
x2

Strength: Front Squats
5@75%, 3@80%, 3@80%, 2@85%, 2@85%

5 min AMRAP
Clean and Jerk 165/105

Cool Down:
5 Strict Chin Ups
5/5 DB row
10 GHD Sit ups
x3

May 12, 2016

Warm up:
400m
10 Wall Sqts
10 Push ups
:30sec plank

Strength: Back Squat
5@ 70%, 4@75%, 3@ 80%,2 @85%, 3 singles @ 90%+
5-10mins working on HS/HS walk

WOD:wearing 20#/10# vest if possible
200m
20 OH walking lunges w/ dynamax ball 20/14
20 Squat butt to ball
10 Knees to Elbows
x3

Cool Down:
7/7 TGU light – medium

May 11, 2016

Warm up:
2 min jump rope
8 Russian KB swings
8 Push ups
8 Ring Rows
x2

Strength: Bench + Pull ups
Bench 4-3-2-1-2-3-4 hvy as possible on each set
Weighted Pull ups 4-3-2-1-2-3-4 hvy as possible on each set
Do a set of bench then set of pull ups

“Annie”
Du’s
Sit ups
50-40-30-20-10

Cool Down:
1K tempo Row