Wednesday 6/1/16

Strength: Push Press

10@50%, 5@60%, 5@65@, (3×8@80%)

x 10 band shoulder external rotation after each working set

WOD: For time (20 min cap)

Buy in: 50 push ups (scaled= 25 /“Murph”gotya = 100 mountain climbers)

4 Rounds

30 sit ups

400 m row

Cash out: 50 push ups

Tuesday 5/31/16

Strength: Deadlift

10@50%, 5@60%, 5@65@, (3×8@80%)

Bear crawl 50 feet after each working set

WOD: For Time 63, 45, 27 (15 min cap)

Russian KB swings (70/53)

Double Unders (x3 singles)

 

Monday 5/30/16

Happy Memorial Day!  9 a.m.ONLY today

“Murph” For Time:

1 mile run

100 Pullups

200 Pushups

300 Squats

1 mile Run

 

See “How to TackleMurph” by Coach Wynter for scaling options.

Friday 5/27

Strength:

Front Rack Reverse Lunges 3X8 /leg AHAP

WOD: 7 minute AMRAP

7 Hang Power Cleans (115/75)

7 Push Presses

7 Box Jumps (24/20)

Accessory:

3 X 1 minute side planks/side

Thursday 5/26

Strength:

Sumo DL – 10 X @50%, 5 @60%, ( 3 X 8 @65%, on last set add AMRAP)

WOD #1: (5 min Cap)

50 Tire Flips for time (partner up and time partner) (Scaled equals 30 tire flips for time)

Rest 3 minutes between WODS

WOD #2:

Assault Bike Tabata –  8 Rounds

Accessory: 

Adductor Stretching – 3 minutes per side

Wednesday 5/25

Strength:

Double KB or DB Strict Press 3 X 8 AHAP!

(Don’t count a set that was not tough)

WOD:

10, 20, 30, 20, 10 (20 minute cap)

Burpees

T2B

Accessory:

3 x ME Chin over bar holds ( supinated “chin up” grip)

Tuesday 5/24

“Sally” (135/95)

WOD #1:  For Time – 10 minute Cap

50 D.U. (3x singles)

10 Hang Power Snatch (95/65)

40 D.U.’s (3x singles)

8 Hang Power Snatch (95/65)

30 D.U. (3x singles)

6 Hang Power Snatch (95/65)

20 D.U. (3x singles)

4 Hang Power Snatch (95/65)

10 D.U. (3x singles)

2 Hang Power Snatch (95/65)

Rest 3 Minutes

WOD#2:  For Time – 10 Minute Cap

5 Rounds

10 Calorie Bike or Row

10 Box Step Ups ( 5/side, Height 24/20)

Monday 5/23

Strength:

Superset Pendlay Row and Weighted Push Up

4 X 6 each AHAP

WOD:

2 Rounds for time, 2 minute rest between rounds (20 min time cap)

800m Run

50 Kettlebell Swings (53/35)

30 Pull ups

Accessory:

30 x 10 Ring Posterior Flys or DB Posterior Flys

Friday 5/20/16

Power: Seated Box Jumps

6 x 2, increase height as able

WOD: 3 Rounds for Time

5 Squat Cleans (185/125)

2 Rope climbs

Accessory 3 x 8 bicep curls AHAP

Thursday 5/19/16

Strength: Deadlift + Sled Sprint

Warm up deadlift with 5@45%, 5@55%, then perform 2 sets of:

8 DL @ 60% followed IMMEDIATELY by a sled sprint down and back (sled load should be moderately heavy but allow for speed)

WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Bench Press @ Body Weight (0.75 x BW for Rx women, scale as needed)

200 m run after every round