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

May 9, 2018

Warm up:
2min row
8 Hip ext w/pause (from floor)
8/8 Single Leg KB DL
10 Dips
X2

Strength:
5 Deadlifts @20X1, starting @60%
Rest 1min
8 Incline DB Bench @2020
Rest 1min
X4

WOD:
Thruster 115/75
Burpee Over Bar
16-12-8