Friday, July 1, 2016

Warm Up

250m Row

Then 2 Rounds of:

10 Walking Lunges
10 Iron Cross
10 Abmat Situps
10 HRPU

A) Strength/Skill

Back Squat
Every 2 Min for 6 Min 2 Reps @ 80%

Push Press
Every 2 Min for 10 Min 2 Reps @ 80%

B) WOD

3 RFT:

5 Tire Flips
10 Chest to Bar Pullups
15 OVH Squats 75/55
20 Dubs

Thursday, June 30, 2016

Warm Up

400m Run

Then 2 Rounds of:

5 Inch Worms
10 Ring Rows
10 RDL + High Kick
10 Pass Throughs

A) Strength/Skill

Full Clean
Every 2 Min for 10 Min Work up to a 1 RM

Abv Knee Pwr Snatch
5 Min EMOM 2 Reps @ 70%

B) WOD

For time:

50 Abmat Situps
40 KB Swings 45/35
30 Box Jumps 24/20
20 Burpees
10 Ring Dips
20 Burpees
30 Box Jumps 24/20
40 KB Swings 45/35
50 Abmat Situps

Wednesday, June 29, 2016

Warm Up

250m Row

Then 2 Rounds of:

:30 Samson Stretch
10 Scorpions
10 Abmat Situps
10 Pass Throughs

A) Strength/Skill

Pause Jerk
1 Rep Max EMOM for 6 Min

Pause Front Squat
Every 2 Min for 10 Min Work to a 1 RM

B) WOD

For Time: 3-6-9-12-15-18

Ground to Overhead 135/85
Toes to Bar

Tuesday, June 28, 2016

Warm Up

400m Run

Then 2 Rounds of:

:30 Samson Stretch
10 Good Mornings
10 HRPU
10 OVH Squats

A) Strength/Skill

Full Snatch
Every 2 Min for 10 Min Work to a 1 RM

Above Knee Pwr Clean
5 Min EMOM 2 Reps @ 70%

B) WOD

6 Rounds:

2 Power Cleans 155/115
4 Front squats
100m Run
* Score Each Round
* New Round Every 1:30

Monday, June 27, 2016

Warm Up

250m Row

Then 2 Rounds of:

10 Pass Throughs
10 Kb Swings
10 Abmat Situps
10 Iron Cross

A) Strength/Skill

Back Squat
Every 2 Min for 10 Min Work Up to a 1 RM Back Squat

Push Press
5 Min EMOM 3 Reps @ AHAP

B) WOD

As many rounds as possible in 12 minutes:

10 Alternating Front Rack Lunges 95/65
10 Alternating Dumbbell Snatches 45/35
10 Burpees

Saturday, June 25, 2016

Warm Up

500m Row

Then 2 Rounds of:

10 Scorpions

10 Pass Throughs

10 Good Mornings

10 Abmat Situps

 

Strength/Skill

Pick a Team and Warm Up Movements

 

Wod

 

Deck of Cards

Teams of 4:

Clubs: Calorie Row

Spades: V-Ups

Hearts: Push Press 95/65

Diamonds: OVH Step Ups 25/15

Joker #1: 200m Sled Push 90/50

Joker #2: 8 Rope Climbs

Friday, June 24, 2016

Warm Up

250m Row

Then 2 Rounds of:

10 Walking Lunges
10 Iron Cross
10 Abmat Situps
10 HRPU

A) Strength/Skill

Back Squat
Every 2 Min for 6 Min 2 Reps @ 80%

Push Press
5 Min EMOM 3 Reps @ AHAP

 

B) WOD

5 Rounds:
As many rounds as possible in 3:00

3 Power cleans 135/85
6 Burpees
9 Wallballs 20/14

*Rest 1:00 between rounds
*Pick up where you left off
*Score total rounds plus reps

 

Thursday, June 23, 2016

Warm Up

400m Run

Then 2 Rounds of:

5 Inch Worms
10 Ring Rows
10 RDL + High Kick
10 Pass Throughs

A) Strength/Skill

Above Knee Hang Pwr Sn + Sn
5 Min EMOM 1 Rep @ 70%

Power Clean
Every 2 Min for 10 Min
Work Up to a 2 Rep Max

 

B) WOD

“Helen”
3 Rounds for time of:

400m Run
21 Kettlebell Swings 45/35
12 Pull-Ups

 

Wednesday, June 22, 2016

Warm Up

250m Row

Then 2 Rounds of:

:30 Samson Stretch
10 Scorpions
10 Abmat Situps
10 Pass Throughs

A) Strength/Skill

Pause Jerk
Every 2 Min for 6 Min 2 Reps @ AHAP

Pause Front Squat
Every 2 Min for 10 Min Work Up to a 2 RM

 

B) WOD

5 Rounds for Time:

5 HSPU
10 Toes to Bar
15 Box jumps 24/20

Tuesday, June 21, 2016

Warm Up

400m Run

Then 2 Rounds of:

:30 Handstand Hold
10 Walking Lunges
10 HRPU
10 OVH Squats

A) Strength/Skill

Above Knee Hang Pwr Cl + Cl
5 Min EMOM 1 Rep @ 70%

Pwr Snatch
Every 2 Min for 10 Min
Work Up to a 2 Rep Max

B) WOD

For Time:

1000m Row
50 Overhead Squats 75/55
100 Abmat Situps
100 Double Unders