Tuesday, May 1st, 2018

 

A) Warm Up

400m Run

20 Pass Throughs
:30 Active Spidermans
:30 Active Samson
5 Walkouts
5 Pushup to Down Dog

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
Pwr Pos Pwr Clean + Pause Jerk @ 60%

3 x 2
Tempo Clean Pulls @ 80%

C) WOD

4 RFT:

30/24 Calorie Schwinn Bike
15 Toes to Bar
7 Power Clean and Jerks 155/105

In this four round triplet, looking for athletes to choose a weight on the barbell that they have the ability to complete unbroken if necessary.

Monday, Apr. 30th, 2018

 

A) Warm Up

:30 Seconds
Easy Row
Active Spidermans

Medium Row
Air Squats

Faster Row
Push-up to Down Dog

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

Back Squats
1 x 5 @ 80%
1 x 3 @ 90%
1 x 1 @ 100%
1 x 1 @ 101%

Then

5 x 2
BHN Push Press @ 65%

C) WOD

3 RFT:

50 Air Squats
35 Push-ups
20 Pullups

Friday, Apr. 27th, 2018

 

A) Warm Up

:30 Seconds
Easy Row
Active Spidermans

Medium Row
Active Samson

Faster Row
PVC Pass Throughs

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
Pwr Pos Pwr Clean + Pause Jerk @ 60%

C) WOD

For Time:
21 – 15 – 9:
Pullups
Thrusters 95/65

15 – 12 – 9:
Row for Calories
Hang Power Cleans 95/65

12 – 9 – 6:
Lateral Burpees over Bar
Overhead Squats 95/65

This three part workout is completed without any rest between sections. Once athletes finish 9 Thrusters, they will move directly to the 15 Calorie Row. One weight for all three barbells, with the overhead squats likely being the limiting factor. This should be a weight that athletes could complete the first set of every barbell movement unbroken if they had to. Lighter is better today, as we are looking to push the threshold on the barbell.

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