Monday 8/28/17

Warm Up

2 rounds of 
10 medball cleans
 10 wallballs
 5 downward dog push ups
 5 kip swings
 5 jumping lunges
 250m row

Strength

1 rep max Clean and Jerk
25 mins

WOD

12 min AMRAP

    30 DU's/60singles

    15 KB swings (55/35)

    10 KB cleans (5 each side)

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Saturday 8/26/17

TEAM WOD

Everything done with a plate

 50 weighted sit ups

 40 ground to overhead

 30 plate burpees (jump on to plate)

 20 plate push ups 

100 m OH plate carry

Each partner does all reps but only 1 person working at a time

Friday 8/25/17

Warm up

200m run 
then 5 min AMRAP of: 
10 single leg line hops
 10 air squats
 10 step ups
 5 push ups
 5 banded pull aparts 
10 sit ups

Strength

"Tabata" holds 
HS hold, L-sit hold, bent arm hang, dead hang

WOD

"Fight Gone Bad"
3 Rounds
Wallballs (20/14)
SDLHP (75/45)
Box Jump (20")
Push Press (75/45)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Thursday 8/24/17

Warm up

250 m row then 2 rounds of 
bear crawl
10 med ball cleans 
10 KB deadlifts 
10 Russian KB swings 
20 mountain climbers

Strength

Teams of 2 in 2 min intervals 

Complete as many sled pushes down and back switching off with partner for 10 min resting for 2 min

WOD

12 min AMRAP

  1 tire flip (AHAP)

   2 stone to shoulders (AHAP)

  3  lengths of rig farmers carries (AHAP)

200m run

Wednesday 8/23/17

Warm up

2 rounds of 
cherry pickers, grapevine
 high knees, butt kickers
 toy soldiers, 5 squat to stand
10 good mornings, 10 air squats

Strength

Cleans
6 sets to build to a heavy complex 
3 deadlift + 2 hang cleans + 1 squat clean

WOD

5 Rounds for Time

    10 cleans (95/65)

    100m Sprint

Tuesday 8/22/17

Warm up

300m run/row 
5 min AMRAP of: 
4 push ups 
6 cossack squats 
4 snatch grip push press 
3 mat walks 
4 kip swings

Strength

Snatch 5x5 

Touch and go at 50-55%

WOD

AMRAP 4 min

12-9-6

KBS (55/35)

C2B

*Remaining time TGU 

Rest 4 min

AMRAP 4min

12-9-6

KBS

TTB

*Remaining time TGU

Rest 4 min

AMRAP 4 min

12-9-6

KBS

HSPU

*Remaining time TGU

Monday 8/21/17

Warm up

10 jumping jacks
10 seal jacks
10 air squats
4 inchworms
10 sit ups
20 mountain climbers

Strength

EMOM x 16 min

min 1- 6 push ups

min 2- 200m row

min 3- 6 burpees

min 4- 200m row

WOD

10 min AMRAP

   5 DB thrusters (50/35)

  10 DB lunges

  15 shoot throughs