Monday, May 22, 2017

Tuesday 5/23/17

Warm Up
 7 mins
6 Burpees
 5 hand release push ups
 6 KB Snatch (each arm)
 20 DU's

Strength
EMOMx7 - Snatch Balance (2)
pick load
 then -
 EMOMx15 Pause Squat Snatch (1)
Barbell starts from ground & pauses at knee, then complete movement

WOD
11 mins AMRAP
Run 300m
Max OHS 

Sunday, May 21, 2017

Monday 5/22/17

Warm Up
 Fight Gone Bad Style (45 secs on/15 off) x 3 rounds
*Goblet Squat
*Burpees
*Cal Row

Strength
Every 2 mins x 12 mins
(4) Back Squats to Box

Start around 50% and increase each round

WOD
3 Rounds for Time
25 air squats
15 ring dips


Thursday, May 18, 2017

Friday 5/19/17

Warm Up
15 secs each movement x 3
Jumping Jacks
Squats
Mountain climbers
Lunges

Then 4 mins mobility – chest opener, hip opener, couch stretch


WOD
“Tabata” – 20 secs on 10 off x 8
Power Snatch (75/55)
Rest 1 min
Burpee Box Jump
Rest 1 min
Push Press (75/55)
Rest 1 min
Sit ups
Rest 1 min
Back Squats (75/55)
Rest 1 min

Wednesday, May 17, 2017

Thursday 5/18/17

Warm Up
2 rounds
Walking lunges
 Bear crawl
 Broad jump
 High knees
 Butt kickers 
Arm circles

Strength
Every 2 mins for 14 mins:
Clean Barbell Complex
3 hang muscle cleans
3 Front Squats
3 High Hang Squat Cleans

3 Hang cleans (hinge at hip)

WOD
4 Rounds
20 jumping alternating lunges 
Run 100m
20 sit ups

Tuesday, May 16, 2017

Wednesday 5/17/17

Warm Up
12 wallballs
 9 medball sit ups
 6 pull ups 
then 5 mins mobility

Skill
"Tabata" x 8 rounds (Total of 10 mins) 
Plank hold/Handstand walk/Hold 

WOD
12 min AMRAP
7 DB Thrusters (55/35) 
Max rep bent over rows with db

Rest 1 min  
*Score equals number of DB Rows

Monday, May 15, 2017

Tuesday 5/16/17

Warm Up
2 Rounds 
Run 200m
 9 KBS
 6 push ups
 4 squats
 Calf stretch


Skill
14 mins to complete 4 Rounds
 6 Turkish Get-ups (TGU) (pick load)

12 pistols

WOD
10 min AMRAP
10 Deadlifts (135/95)
30 Singles
4 wall walks


Cash outSled push (135/90) - accumulate a total of 800m 

Sunday, May 14, 2017

Monday 5/15/17

Warm Up
10 mins

Row 250 or Run 200m
 10 Ring Rows
 10 handstand shoulder taps
 10 squat jumps

Strength
Front Squats (8 reps)

Every 4 mins for 12 mins
 2 sec pause @ bottom, Start around 50% and work up as tolerated.

WOD
Every 3 mins for 15 mins
8 pull ups
5 T2B
3 Bar Muscle ups (sub 3 push ups and 3 dips)


Cash out: Spend 8 mins practicing DU's (proficient in doubles, try triples)