Thursday, April 18, 2019

Friday 190419

Strength:
Hang Snatch  5 x 3
Power Clean & Power Jerk  5 x 1
Overhead Squat  5 x 1
WOD:
For 16 minutes perform the interval series of:
Tabata Front Planks
Tabata Side Planks, right side
Tabata Hollow Holds
Tabata Side Planks, left side
Each Tabata interval is 20 seconds of work, followed by 10 seconds of rest.

Wednesday, April 17, 2019

Thursday 190418

Strength::
Snatch 5 x 1
Snatch Pull  3 x 3
Front Squat  5 x 2
WOD:
Row 300 meters, arms only
50 AbMat Sit-ups
Row 200 meters, arms only
50 AbMat Sit-ups
Row 100 meters, arms only
50 AbMat Sit-ups

Tuesday, April 16, 2019

Wednesday 190417

Strength:
Power Snatch  5 x 3
Hang Clean 5 x 2
WOD:
10-9-8-7-6-5-4-3-2-1
Dead-Lift (men 185lbs/women 95lbs)
1-2-3-4-5-6-7-8-9-10
Ring Dips

Monday, April 15, 2019

Tuesday 190416

Strength:
Back Squat  5 x 3
WOD:
Three Rounds For 1 minute for max reps at each station:
Back Extension
Deficit Push-ups(men hands on  45lb bumper plates/women 25lb bumper plates
Toes To Bar
KB Sumo Dead-lift High Pulls (men 70lbs/women 55lbs)
Alternating Leg Lateral Box Push-offs, 20" Box
Rest 1minute after completing all 5 stations

Sunday, April 14, 2019

Monday 190415

Strength:
Clean & Jerk  5 x 1
Clean Pull 3 x 3
WOD:
12 minute AMRAP:
25 Burpees
25 Box Jumps (men 24"/women 20")
25 Russian Kettlebell Swings (men 55lbs/women 35lbs)
25 Wall Balls (men 20lbs/women 14lbs)
25 C2B Pull-ups

Saturday, April 13, 2019

Sunday 190414

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills

Friday, April 12, 2019

Saturday 190413

Snatch 6 x 1
Clean & Jerk 6 x 1
Front Squat 3 x 1

Thursday, April 11, 2019

Friday 190412

Strength:
Power Snatch 5 x 3
Power Clean & Push Jerk 5 x 3(1+1)
Overhead Squat 5 x 3
WOD:
4 minute max distance row. (set rower dampener on 3)

Wednesday, April 10, 2019

Thursday 190411

Strength
Front Squat 5 x 3
WOD:
20 minute AMRAP:
10 Strict Handstand Push-ups
20 Strict Pull-ups
30 Jumping Alternating Lunges

Tuesday, April 9, 2019

Wednesday 190410

Strength:
Snatch 5 x 3
Snatch Pull 4 x 3
WOD:
Fran
21-15-9 rep rounds for time:
Thrusters (men 95lbs/women 65lbs)
Pull-ups

Monday, April 8, 2019

Tuesday 190409

 Strength:
Back Squat  5 x 5
WOD:
Four Rounds For Time On Each Round:
Run 400 Meters
Rest 1 minute

Sunday, April 7, 2019

Monday 190408

Strength:
Clean & Jerk  5 x 3+1
Clean Pull  4 x 3
WOD:
For Time:
24-18-12
Russian Kettlebell Swings (men 55lbs/women 35lbs)
8-6-3
Muscle-ups

Saturday, April 6, 2019

Sunday 190407

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Friday, April 5, 2019

Saturday 190406

Four rounds for time:
Run 400 Meters
25 Hang Squat Snatches (men 75lbs/women 50lbs)

Thursday, April 4, 2019

Friday 100405

Seven rounds for loads of:
2 Dead-Lifts
2 Squat Cleans
2 Front Squats
2 Shoulder Presses
2 Push Press
2 Push Jerks
2 Back Squats
2 Overhead Squats
Rest 2 minutes between rounds.
Do not rest the barbell on the ground. If you rest the barbell on the ground then there is a 200 meter run penalty that must be completed before resuming. Try to increase the load on each round.

Wednesday, April 3, 2019

Thursday 190404

WOD:
Row 5K (5,000 meters)

Tuesday, April 2, 2019

Wednesday 190403

Strength:
Close Grip Bench Press
7 x 3 reps @ 85% of 1 RM
WOD:
21-18-15-12-9-6-3
Hand Release Push-ups
30-27-24-21-18-15-12
Double-unders

Monday, April 1, 2019

Tuesday 190402

Strength:
12 minutes to establish a 1 RM
Clean & Jerk
WOD:
Every minute on the minute for 10 minutes:
Max Effort Clean & Jerk @ 50% of 1 RM (even minute)
Max Effort Medicine Ball Sit-ups (odd minute)