May 23, 2018

Warm up:
400m
2 Wall walks w/5 sec hold
10 Push ups
10 H2H KB swings
X2

Strength:
10/10 SA Seated DB Press
Rest 1min
8/8 SA DB Row
Rest 1min
X3

10 Barbell drag Curl
15 Ring Rows, Focus on retraction
:30sec Side Plank each side
X3 NFT

15min AMRAP
Down Switch Back Contralateral Carry 40#s/30#s
2 Rope Climbs
10 Tuck ups

May 22, 2018

Warm up:
3min easy row
8/8 DeadBug
8/8 Side Plank rotation
8 DB Thruster
X2

12 EOMOM
E: 2 Clean & Jerks @80-85%
O: 30 DU’s

1000m Row For Time
Rest 5min

2min AMRAP
Alt DB Snatch 50#/40#
Rest 1min
2min AMRAP
ALT DB Snatch 40#/30#
REST 1min
2min AMRAP
ALT DB Snatch 30#/20#

May 21, 2018

Warm up:
2min Row
:40sec Med Ball Pec Walk
8/8 Powell Raise
8/8 Single leg DL
X2

Close Grip Bench
5-5-3-3 @2021, start at 70% and increase
Rest 90sec
8 Good mornings
Rest 90sec
x4

WOD: Filthy Fifty
50 Box jumps 24/20
50 Jumping Pull ups
50 Russian KBS 35/26
50 Walking Lunges
50 K2E
50 Push press 45/35
50 Hip Ext
50 Wall Balls
50 Burpees
50 DUs

May 18, 2018

Warm up:
3min Foam roll
Dynamic warm up
16 Reverse goblet lunge in place
8/8 Elbow on knee external rotation
8/8 Plank rotation
X2

Strength:
12 Seated DB Press
Rest 90sec
15 Lateral DB raise
Rest 90sec
X4

WOD:
5 Curtis Ps 75/55
2 Rope Climbs
15/12 Cal Row
Rest 2min
X5

May 17, 2018

Warm up:
400m run
Cossack Stretch
8/8 Powell Raise
10 Push ups
8 DB Thruster
X2

Strength:
3 Back Squats starting @65% @30X1
Rest 1min
5 Weighted bar dip @2020
Rest 1min
X5

“Jackie”
1000m row
50 Thruster (45/35)
30 Pull ups

May 16, 2018

Warm up:
2min jump rope
3 Wall walks
5/5 DB snatch
8/8 single leg DL
X2

EMOM 10 minutes:
Min 0-2: 3 reps Power Snatch
Min 3-5: 2 reps Power Snatch(increase weight)
Min 6-9: 1 rep Power Snatch (increase weight)

6min AMRAP
3 Burpee Pull ups
6/6 SA OH DB walking lunge 40#’s/30#s
Rest 2min
5min AMRAP
4 HSPU
8 KB DL 70/53
Rest 2min
4min AMRAP
6 T2B
10 KB swings

May 15, 2018

Warm up:
Dynamic warm up
10 Push ups
8 Sqt jump
8/8 Side plank rotation
X2

Strength:
8 Incline DB Bench, @2020
Rest 1min
8 seated Box Jumps
Rest 1min
X4

WOD:
3k row
200 DU’s
1-mile run

May 14, 2018

Warm up:
3min row
8/8 Powell raise
8 DB Thruster w/ pause at top
8 Alt Plank reach
X2

Warm Up Bear Complex

“Bear Complex”
Without resting on the floor or dropping the bar, complete the following sequence 7 times:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 BN Push Press
Rest as needed
x5

May 11, 2018

Warm up:
2min jump rope
8 Goblet sqt w/ pause
8 KB swings
8 Ring rows
X2

E2MOM
Sqt Clean start @70% and increase
3-3-3-3-3
After every set 3-5 Strict HSPU

20min AMRAP
4 Alt Stone to shoulder w/ Squat
4 MUs
Sled Pull Down (walking backwards hvy, pulling on rope or black strap)
100m Farmers carry 53/35

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