April 26, 2017

Dynamic warm up

Strength:
7/7 Backward lunge in place holding DB’s
Rest 90sec
4 strict weighted Pull ups @2010
Rest 60sec
X4

Endurance:
Run 400m
REST 5min
Row 500/450m
REST 5min
Row 500/450m
REST 5min
Run 400

April 25, 2017

Warm up:
3 min row
8 Good Mornings bar
8 Dips
:30sec plank
x2

Strength:
4 Close Grip bench @2011 start @70% and increase keeping tempo
rest 75sec
4 Deadlifts @3011 @60% (focus on perfect form, warm up with tempo)
rest 75sec
x4

3 min amrap
20/15 cal Assault bike
remaining time clean & jerk @70% (focus on form)
REST 3 min
x3

April 24, 2017

Warm up:
2 min Jump Rope
8 Air Squats
8 Ring Rows
8 Press Light Db’s
x2

Back Squat
5@65%, 4@70%, 3@75%, 5@70%, 4@75%, AMAP @80%
Tempo @2011 Rest 2 min betw

7/7 Single Arm DB Row @3011
x3

5 min AMRAP
5/5 DB Snatch 30#s/20#s
10 Box Jumps
15 DU’s
Rest 3min
5min AMRAP
5/5 DB Snatch 30#s/20#s
10 Box Jumps
15 DU’s

April 18, 2017

Dynamic Warm up
10 min Mobility / Stretch

Strength:
Push Press
5@65%, 4@70%, 3@75%, 5@70%, 4@75%, as many as possible @80%

Endurance:
:10sec Assault Bike ALL OUT, VERY VERY HARD
REST 2min
X5

REST 7 min WALK

:10sec Assault Bike
REST 2min
X5

April 17, 2017

Warm up:
400m
8 Goblet Squats @2010
10 Push ups
8 GHD sit ups
x2

Strength:
5 Front Squat @2011 start @70% increase if can maintain tempo
REST 75sec
5 Strict weighted Pull ups @2010
REST 1min
X4

20 min AMRAP
200m
12 Wall Balls
6 Clean and Jerks @155/105

April 14, 2017

Warm Up:
8/8 KB single leg DL
8 GHD sit ups
3 Wall Walks
x2

Strength:
8 Good mornings @30X0 start light
Rest 1min
8 Double DB curls @3010
Rest 1miin
X4

WOD:
3 Ring MU’s
8 Russian KB swings 70/53
20 Walking lunges holding 45/25lb plate
x4

April 13, 2017

Warm up:
2min Row
8 Goblet Squats
8 Power Snatch
8 Push Press DB’s
x2

Skill / Strength:
20 min Work
1 Clean Pull + 1 Clean + 1 Jerk

5min AMRAP
4 Power Snatch 115/75
8 T2B
Run 100m

REST 10

5min AMRAP
6 Power Snatch 95/65
12 Sit ups
Run 100m

April 12, 2017

Warm up:
10 Good Mornings
8 Press light DB’s
:40sec plank
x2

Strength:
Press
5@65%, 4@ 70%, 3@75%, 5@ 70%, 4@ 75%, As many as possible @80%
Rest 90sec- 120sec between sets

Endurance:
45sec Row for distance @90% maintain
Rest 3:30min
X4

April 11, 2017

Warm Up:
2 min Jump rope
10 Air Squats
8 Strict T2B
10 Push ups
x2

Strength:
3 Burpees AFAP Sled Push Down/ Back SPRINT
Rest 1 min
7 Weighted Dips @20X0
Rest 1 min
x4

WOD:
1 min Power Clean 135/95
Rest 1 min
1 min Box Jumps
Rest 1 min
1 min Sit ups
Rest 1 min
1 min DU’s
Rest 1 min
X2

April 10, 2017

Warm up:
400m
16 Walking Lunges
8 Dips
8 Push Press DB’s
x2

Strength:
8/8 Single Leg Squat @3010 M:30-40lbs/ W:20-30lbs
Rest 1 min
5 Bench @2010 65%
Rest 1 min
X4

WOD:
12 Push Press 95/65
8 Pull ups
400m
Rest 2min
x3