Thursday, Apr. 26th, 2018

 

A) Warm Up

:20 Seconds
Jumping Jacks
Active Samson
Air Squats

Pass Throughs
Active Spidermans

Push-up to Down Dog
Knuckle Drags

B) Strength/Skill

5 Rds Not for Time:

5 Reverse Grip Barbell Row
20 Weighted Crunches

C) WOD

Teams of 2:
20 Min Amrap:
3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs
6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs
9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs

In this partner workout, teammates will alternate full rounds. Partner 1 will complete 3-3-3, then Partner 2 will complete 3-3-3. Partner 1 will then complete 6-6-6 and so on. The rep scheme will go up by 3’s until the 20 minutes run out.

Wednesday, Apr. 25th, 2018

 

A) Warm Up

:30 Seconds
Walkouts
Pass Throughs
Active Samson
Active Spidermans
Air Squats
Push-up to Down Dog
Slow Sit-ups

Then

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

3 x 2
Push Press @ 65%

Then

2 x 5 Front Squat @ 70%
2 x 3 Front Squat @ 80%
1 x 1 Front Squat @ 90%

C) WOD

20 Min Amrap:

1 Deadlift 315/205
10 Toes to Bar
15 Lateral Bar Hops

The weight on the barbell should be heavy for a deadlift, but not max effort. This should be a load that athletes could complete 5 touch a go repetitions when fresh.

Tuesday, Apr. 24th, 2018

 

A) Warm Up

Active Stretching

Quad Stretch
Knee to Chest
Soldier Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers

B) WOD

5 Rounds of:
4 Min Amrap:

25/18 Calorie Row
15 Burpees
Amrap Shuttle Sprints

Rest 4 Mins

*Score is total shuttle sprints completed each round.

Monday, Apr. 23rd, 2018

 

A) Warm Up

:30 Seconds
Jumping Jacks
Active Spidermans
PVC Pass Throughs

Single Unders
Active Samson
Air Squats

Single Unders
Push-up to Down Dig
PVC Overhead Squats

Then

Modified Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

3 x 2
Pwr Pos Power Snatch + Ovh Squat @ 50%

Then

3 x 1
Snatch Drop @ 70%

Then

10 Mins of Dub Practice

C) WOD

9 Min Amrap:

10 Hang Squat Snatches 75/55
30 Double Unders

Saturday, Apr. 21st, 2018

 

A) Warm Up

:30 Seconds
Jumping Jacks
Good Mornings
Walkouts
Active Samson
Active Spidermans
Air Squats

Then

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

Pick Teams and Warm Up

C) WOD

Teams of 3
25 Min Amrap:

100/70 Calorie Row
100 Deadlifts 135/95
80/60 Calorie Row
80 Hang Power Cleans 135/95
60/45 Calorie Row
60 Front Squats 135/95
40/30 Calorie Row
40 Push Jerks 135/95
20/15 Calorie Row
20 Clusters 135/95

Friday, Apr. 20th, 2018

 

A) Warm Up

1 Minute
Easy Row
Active Spidermans
Chest Stretch (:30 Each Side)

:45 Seconds
Medium Row
Active Samson
Front Rack Stretch

:30 Seconds
Fast Row
Push-up to Down Dog
Child’s Pose

B) Strength/Skill

5 x 1
Snatch Grip Push Press + Ovh Squat @ 70%

C) WOD

Teams of 3:
20 Min Amrap:

50 Strict Pull-Ups
75 Bench Press 135/95
600m Run

Thursday, Apr. 19th, 2018

 

A) Warm Up

:30 Seconds
Active Samson
Push-up to Down Dog

Air Squats
Active Spidermans
Single Unders

Med-ball Deadlifts
Med-ball Front Squats
Single Unders

B) Strength/Skill

15 Mins to Work Up to a
Power Pos Power Clean + Jerk

C) WOD

For Time:

100 Double Unders
50 Abmat Sit-ups
25 Med-ball Squat Cleans 20/14

80 Double Unders
40 Abmat Sit-ups
20 Med-ball Squat Cleans 20/14

60 Double Unders
30 Abmat Sit-ups
15 Med-ball Squat Cleans 20/14

40 Double Unders
20 Abmat Sit-ups
10 Med-ball Squat Cleans 20/14

20 Double Unders
10 Abmat Sit-ups
5 Med-ball Squat Cleans 20/14

Wednesday, Apr. 18th, 2018

 

A) Warm Up

:30 Seconds
Easy Row
Active Spidermans

Medium Row
Active Samson

Fast Row
Push-up to Down Dog

Then

Modified Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

15 Mins to Work Up to a Heavy Double
Power Pos Power Snatch

C) WOD

3 Min Amrap:
15/12 Cal Row
12 Power Snatches 95/65
Rest 3:00
3 Min Amrap:
15/12 Cal Row
8 Power Snatches 115/75
Rest 3:00
3 Min Amrap:
15/12 Cal Row
4 Power Snatches 135/95

Tuesday, Apr. 17th, 2018

 

A) Warm Up

:30 Seconds
Jumping Jacks
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats

Then

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) WOD

For Time:

30 Box Jumps 24/20
30 Chest to Bar Pull-ups
30 Kb Swings 45/35
30 Front Squats 115/75
30 Toes to Bar
30 Push Press 115/75
30 Deadlifts 115/75
30 Wall Balls 20/14
30 Burpees
30 Double Unders

Performing a scaled up version of the classic benchmark workout, “Filthy Fifty”. The weight on the barbell should be something that athletes could complete 20+ repetitions unbroken on each when fresh.

Monday, Apr. 16th, 2018

 

A) Warm Up

:30 Seconds
Active Spidermans
Cossack Squats
Active Samson
Air Squats
Push-up to Down Dog
Banded Side Shuffles
Pausing Banded Air Squats

B) Strength/Skill

Back Squats
2 x 5 @ 80%
2 x 3 @ 85%
1 x 1 @ 90%

Then

5 x 2
BHN Push Press @ 60%

C) WOD

15 Min Amrap:

5 Hand-Release Pushups
10 Reverse Lunges
15 Sit-Ups