Wednesday 4/25/18

Skill: Hang Power Snatch Barbell Cycling
3 x 8-10 – choose a weight light enough to complete >10 reps UB, rest 90 sec between rounds
WOD:  4 Rounds NFT – each station scored individually
A) 500m row (record all scores, but SLOWEST time will count as score!)
B) 2 Heavy TGU’s / side
C) DU’s (Rx+ 100UB; Rx 50 UB; Scaled Practice or 150 SU UB)
D) 30 sec L-sit (accumulate as needed)
Accessory: Tempo Curl up
2 ME sets (set ends when you loose tempo – goal > 75

Tuesday 4/24/18

Strength: Chin up 21’s
2 sets
Warm up for WOD: DL (will vary based on relative weight)
5 @ 50%, 5 @ 65%, 4 @ 70-75%, 3 @ heaviest WOD weight
WOD: For time, 15 min cap
*3 Rounds*
5 DL (Rx+ 315 / 220; Rx 245 /185; Scaled 205 / 155)
5 Burpee over bar
1 min rest
*2 Rounds*
10 DL (Rx+ 225 / 155; Rx 185 / 135; Scaled 155 / 105)
10 Burpee over bar
1 min rest
*1 Round*
15 DL (Rx+ 135/85; Rx 135 / 85; Scaled 95 / 65)
15 Burpee over bar
Accessory:
Superset 3 x 8 ea
A) Lat pull overs
B) Spider curls
Mobility
Band assisted eccentric hamstring stretch

Monday 4/22/18

Strength: Front Squat 21’s

2 sets – perform first set at approx. 55% of max and then adjust weight as needed for second set
WOD: 12 min AMRAP
7  WBS (20/14)
7 HSPU (Rx+ with 45b plate deficit)
400m run with med ball (20/14)
*add one rep to WBS and HSPU ea round
Accessory:
Tempo push ups – 3 max effort sets @ (3:1:3:1)
Couch stretch 3 x 30 sec

Friday 4/20/18

Strength: Superset, 4 rounds
A) Pendlay Row x 4 AHAP
B) GHD hip ext with knee flexion 8-12 reps, add weight if > 12
WOD: 21, 15, 9
Burpees
Pull ups
Accessory:

A) Tempo Single leg DL

4 x 3 @ (5:1:X:1)

B) Pick a mobility piece you need to work on and get to it!

Thursday 4/19/18

Strength: 12 min EMOM – 1 inch clean
1 Rep every minute on the minute, starting with a 3 sec pause 1 inch off the floor

WOD: 4 Rounds, 30 min cap

8 HPC (Rx – 115/80, Scaled 95/65)
Run 800m
8 Thrusters (Rx – 115/80, Scaled 95/65)
Rest 2 min (mandatory!)

Accessory: Shrimp squat holds

3 – 6 x / leg (6 if under 10 sec holds)

Wednesday 4/18/18

Strength: Legless rope climbs (12 min block, goal = 6 total ascents)

Rx+: L-sit
Rx legless
Scaled: Standard climb or pull to stand
*Focus on quality, not numbers. This can also be time for skill practice!

WOD: Tabata (20 sec work, 10 sec rest, 8 rounds per station, 1 min rest between stations)
A) Bike
B) Hollow Rock
C) Plank to KB Swing (Russian, 70/53)
D) DU’s

Accessory:
3-position pull ups

Pause at bottom, mid position (humerus parallel to floor), and top (chin over bar)

Aim for same timing as last week, but start from bottom position

Mobility: 90-120 sec per side, min 30 sec hold, start with what you need most!
Child’s pose lat stretch
Hip 90/90 position
Wrist Extension stretch
Bretzel

Tuesday 4/17/18

Strength: Pause Back Squat
5 @ 40%, 3 @ 50%, 3 @ 20%, 2 @ 70%, then choose weight for working sets

4 x 3 with 3 sec pause (below parallel)

WOD: 4 rounds NFT, 30 min cap

50 foot ea side walking lunges with offset load
Run 400m*
*Optional vest if training for Rx murph

Accessory:

Chaos side plank hold
4 x 30 sec

Monday 4/16/18

Strength: Split Jerk

5 @ 50%, 5 @ 60%, 3 @ 70%, (3 x 5 @ 80%)*
* larger classes may stagger and perform WOD first

WOD: 18.1 – 20 min AMRAP

8 TTB
10 DB C&J (50/35)
14/12 Cal row
*preferred scaling options are as written in Open standards

Accessory: 3 position dip holds

Pause at bottom, mid position, and top (ring support)
Aim for same timing as last week, but start from bottom position

Friday 4/13/18

Strength: Sumo DL
12, 10, 8, 6, 4, 2, rest 1 min between sets
*start at 50-60% and increase ea set. This should get heavy, but is not a 2RM.
WOD: 24 min partner AMRAP, you go I go style.
3 rounds / partner of:
18 Hang Power Cleans + 400m row
Then AMRAP
100 foot plate push + 400m run
Accessory:
A) GHD Hip Extension with knee flexion
3 sets, try to add 1-2 reps from last week, if > 12 reps add weight

Thursday 4/12/18

Strength:12 min to establish 3RM Push press

WOD: For time, 30 min cap

Run 1 mile
15 Back Squats (Rx- 225lb / 155, scaled – 185/130)
15 Bar MU
Run 800m
10 Back Squats
10 Bar MU
Run 400m
5 Back Squats
5 Bar MU
Accessory:
Deficit split squat holds 3 x 30 sec / side
Shoulder mobility reach 2 min / side