Monday 8/1/16

Strength: Snatch 1RM

 

WOD: 6 Rounds (3 per side) – 15 min cap (53/35)

10 single arm swings

10 single arm push presses

10 single KB squats (rack position)

Friday 7/29/16

Strength: Weighted Ring Dips

5 , 4, 3, (5 x 3 AHAP)

Partner WOD: 10, 20, 30, 40, 50, 40, 30, 20, 10

Push Press (95/75, reps are team total, spit any way you like)

Double Unders (Reps are per person)

Thursday 7/28/16

Strength: Back Squat 1RM

WOD: 7 minute ladder (1, 2,3,4,5,6,7…)

Hang Power snatch + OH Lunge each side (95/75)

C2B Pullup

Wednesday 7/27/16

1 mile run test

Skill: 15 min handstand practice (newer athletes should take more time to recover from run)

WOD: 3 Rounds for quality (20 min time cap, do not rush exercises but try to minimize rest between stations)

Plate inchworms 50feet

20 Bicycle cruntches followed by 20 sec hollow body

Farmers carry to end of fence and back (switch hands half way) – HEAVY!

Tuesday 7/26/16

Strength: Bench Press 1RM (Complete before Strength B)

5@50%, 5@60%, 3@70%, 2@80%, 1@90%, 1@95%, Find 1RM in 3 attempts

WOD: Weighted Pull Ups + Airdyne bike OR row

5 Rounds, rest 1:00 between rounds (note: score includes both weight used and time completed, aim for the best time possible with a weight that is difficult but consistently allows you to complete 3 repetitions.)

3 weighted pull ups (AHAP) and 10 cal bikeor rower sprint

Monday 7/25/16

Strength: 1RM Sumo Deadlift

5@50%, 5@60%, 3@70%, 2@80%, 1@90%, 1@95%, Find 1RM in 3 attempts

WOD: “Karen” for time (12 min cap)

150 Wall Ball Shots

Optional Accessory (if time allows): Glute Bridges

3 x 10 (add load or progress to single leg bridge if able)

Friday 7/22/16

Strength: Prone Row 5×3 AHAP

WOD: 16.3 – 7 min AMRAP

10 Power Snatches (75/55)

3 Bar Muscle Ups

WOD 2: Airdyne Bike Tabata (Score as total calories)

Thursday 7/21/16

Strength: Front Squat 1RM

5@50%, 5@60%, 3@70%, 2@80%, 1@90%, 1@95%, Find 1RM in 3 attempts

WOD: 21,15, 9

KB Swings (53/35)

Goblet Squats (53/35)

Wednesday 7/20/16

Endurance: 5K run test

Accessory: 3 Rounds NFT

5 half get ups per side

Lateral single leg hops through agility ladder (1 trip per side, focus on pelvic stability)

10 sledge hammer swings per side

Tuesday 7/19/16

Strength: Strict Press 1RM

5@50%, 5@60%, 3@70%, 2@80%, 1@90%, 1@95%, Find 1RM in 3 attempts

WOD: 12 min ladder (1,2,3,4,5,6,7…)

TTB

Pull Ups

Burpees