Friday 7/1/16

Strength: OH or Rack position YOKE carries

3 x 100 feet

 

WOD: “Filthy Fifty” (30 mi cap) Note: Volume may be scaled to “Filthy 30”, “Filty 25”, etc. Talk with your coach regarding appropriate scaling. Please DO NOT drop the empty 45lb barbell. You may set it down to rest without penalty, but if you drop it from overhead your rep count immediately resets to ZERO!

 

50 Box Jumps

50 Jumping pull ups

50 KB swings (53/35)

50 Walking lunges

50 Knees to elbows

50 Push Press (45 lbs)

50 Back Extensions

50 Wall Ball Shots (20lbs)

50 Burpees

50 DU’s

Thursday 6/30/16

Strength: Deadlift

5@50%, 5@65%, 3@75%, 1@85%, (4×3@90%)

 

WOD: 18 min AMRAP (Goal = 6 rounds or greater)

Row 400 m

10 HSPU

20 Squats

Wednesday6/29/16

Strength: Weighted Chin Ups

5, 4, (4×3 AHAP)

 

Skill: Single arm swing with half rotation

 

WOD: For time (12 min cap)

25 TTB

50 DU’s

100 single arm swings with half rotation (50/side)

50 DU’s

25 TTB

Optional Accessory 2 (if time allows): KB or DB pullovers

3 x 8 AHAP

Tuesday 6/28/16

Strength: Strict Press

5@50%, 5@65%, 3@75%, 1@85%, (4×3 @90%)

 

Accessory 1: Ring dip skill practice OR 3 sets of ME ring dips

 

WOD: Teams of 3. 2 people rest while 1 sprints 300m. Rotate in order until each partner has completed 3 rounds. If performing solo, rest for 2x the length of your last sprint (DO NOT CUT DOWN REST TIME).

 

Optional Accessory 2 (If time allows): GHD Hip extension with knee flexion OR Nordic hamstring curl

Monday 6/27/16

Strength: 1 Clean + 4 Front Squats @ 90% of Clean 1RM

Warm up at 50, 65, 75, and 85% of Clean with 2-5 front squats per warm up set

WOD: 6 min ladder 1, 2, 3, 4, 5, 6, 7…

Box Jump / Step up (24/20)

Bar MU (scale to C2B pull up or inverted row

Friday 6/24/16

Strength: Push Jerk

5 @ 50%, 5@ 65%, 3 @ 75%, (4 x 4 @ 85%)

WOD: For time (25 min cap, large classes may an equal distance of running or on the bike as follows: [0.5 mi, 0.5 mi, 0.3 mi, 0.2mi, 0.1] keep in mind that scores using different modalities cannot be compared)

500m row

10 weighted push ups (45/25)

400m row

10 weighted push ups (45/25)

300m row

10 weighted push ups (45/25)

200m row

10 weighted push ups (45/25)

100m row

10 weighted push ups (45/25)

Thursday 6/23/16

Skill Work – Rope Climbs / Rope assisted pull ups

WOD: 5 Rounds for time (20 min cap)

1 Legless rope climb (scale to rope clime or x rope assisted pull ups)

Palms forward farmers carry to end of fence and back (53/35)

Double KB Goblet Squat x 10 (106/70)

Mobility: 10 min of shoulder mobility

Wednesday 6/22/16

Test: 400m run, 2 attempts, 5 min rest between attempts

WOD: 3 Rounds NFT

Single leg straight leg deadlift x 10 / side

Sledge hammer swings x 10 / side

Partner resisted lateral shuffle 100 ft (50 feet L, 50 feet R)

Max Effort L-sit

Tuesday 6/21/16

Strength: OH Pause Squats – 2 second hold in bottom position (Adjust load as needed, athletes with a more mature squat should be closer to their 85%)

5 @ 50%, 5@ 65%, 3 @ 75%, (4 x 4 @ 85%)

WOD: “And you thought Fran was bad…”

21, 15, 9

Clusters (95/65)

Burpee Pull ups

Monday 6/20/16

Strength: Snatch Grip DL (If working from DL 1RM, reduce load by 30% and adjust as needed)

5 @ 50%, 5@ 65%, 3 @ 75%, (4 x 4 @ 85%)

Accessory: GHD hip Extension

3 x 10

WOD: “Annie” (10 min cap)

50, 40, 30, 20, 10

DU’s

Sit ups