Thursday, Sept 1st, 2016

Warm Up

2 Rounds NFT of:

:20 Static or Rocking Hollow Hold
10 Reverse Lunges
3-5 Pull-Ups or Chin-Ups with a :02 hold at the top
10 Iron Cross

 

A) Strength/Skill

Every 2 Min for 10 Min
Work Up to a 5 Rep Max Front Squat

5 Min EMOM
:30 Hold Plank

 

B) WOD

For Time:

15-12-9-6-3

Power Clean 155/105
Ring Dips

 

Wednesday, August 31st, 2016

Warm Up

2 Rounds NFT of:

250m Row
50m High Knees
50m Butt Kickers
10 Good Mornings

 

A) Strength/Skill

1 Mile Run For Time

then

Rope Climb Practice

 

B) WOD

3 Rounds for Reps:

1:00 Calorie row
:30 Rest
1:00 Wallballs 20/14
:30 Rest
1:00 Rope climbs
:30 Rest
1:00 Pushups
:30 Rest

*Score = total reps

Tuesday, August 30th, 2016

Warm Up

2 Rounds NFT of:

10 Russian Kb Swings
10 Overhead Squats
10 Pass Throughs
10 Scorpions

 

A) Strength/Skill

Every 2 Min for 10 Min
3 Hang Pwr Snatch @ 60%

3 Min EMOM
3 Snatch Tempo Pulls @ 75%

 

B) WOD

15 Min Amrap

200m Run
7 Hang Power Cleans 115/75
14 OVH Walking Lunges 45/25

Saturday, August 27th, 2016

400m Run

Then 2 Rounds of:

:30 Samson Stretch (Each Leg)
10 Scorpions
10 Good Mornings
10 Light Goblet Squats

 

A) Strength/Skill

Mobilize and Warm Up

 

B) WOD

“300”

25 Pull-ups
50 Deadlifts 135/85
50 HRPU
50 Box Jumps 24/20
50 “Floor Wipers” L-1, R-2 …….
50 Dumbbell or Kettlebell Thrusters 35/25
25 Pull-ups

Friday, August 25th, 2016

Warm Up

2 Rounds NFT of:

12 Overhead Squats (pvc or appropriate barbell)
5-10 Push-Ups
8 Ring Rows
10 Pass Throughs

 

A) Strength/Skill

Every 2 Min for 10 Min
3 Front Squats @ 80%

5 Min EMOM
2 Snatch Balance @ Mod Weight

 

B) WOD

4 RFT:

10 OVH Squats 95/65
20 Abmat Situps
40 Dubs

Thursday, August 24th, 2016

Warm Up

2 Rounds NFT of:

:20 Static or Rocking Hollow Hold
10 Reverse Lunges
3-5 Pull-Ups or Chin-Ups with a :02 hold at the top
10 Iron Cross

 

A) Strength/Skill

Every 2 Min for 10 Min
2 Power Snatches @ 60%

3 Min EMOM
2 Snatch Tempo Pulls @ 70%

 

B) WOD

For Time:
30 Power Snatches 95/65
400m Run
30 Toes to Bar
400m Run
30 Burpees

Wednesday, August 24th, 2016

Warm Up

2 Rounds NFT of:

200m Run
12 Ring Rows
20 Russian Kb Swings
:30 Samson Stretch

 

A) Strength/Skill

Every 2 Min for 10 Min
5 Push Press @ Mod Weight

5 Min EMOM
8 Weighted V-Ups 45/25

 

B) WOD

For Time:

20-16-12-8-4
Box Jumps 24/20
10-8-6-4-2
Front Rack Lunges 115/75
5-4-3-2-1
Wall Climbs

Monday, August 22nd, 2016

Warm Up

2 Rounds NFT of:

Row 10/8 Calories
10 Push-ups
20 Hollow Rocks
15 Pass Throughs

 

A) Strength/Skill

Every 2 Min for 10
Work Up to a 3 Rep Max Back Squat

6 Min EMOM
1 Pause Jerk @ 60%

 

B) WOD

2 RFT:

5 Push Jerks 135/85
400m Run
10 Hang Power Cleans 135/85
200m Run
20 Russian Kb Swings 45/35
100m Run
30 Wallballs 20/14
Rest 2:00

*Score total time including rest