Wednesday 5/23/18

Strength: Power Clean
5 @ 50%, 5 @ 65%, 3 @ 75%, (4 x 4 @ 85%)
WOD: 4 Rounds, NFT
A) 4 DL @ 85% of 1RM
B) Sled Push 100ft (heavy and slow, continuous grind)
C) Handstand hold – accumulate 30 sec
Accessory:
A) Single Arm Hang 5 x 10 sec/ side (Rx+ SA L-sit hang; Rx Hollow Body SA hang; Scaled: hang band from bar, hold band in opposite hand and aim for 70/30 split with most of the weight through the side holding the bar)
B) Hamstring stretch – 3 x 30 sec stretch + 10 sec lift off
C) 3 x 30-90 sec / side sec flag side plank

Tuesday 5/22/18

Strength: Strict Chest to Ring Pull ups
5 x 3, pulling as low as possible
*Rest approx. 2 min between sets
WOD: 24 min alternating EMOM
Min 0-11
A) 5-10 C2B pull ups (+ 1 rep from last week or add weight vest)
B) 30 sec max cal bike (aim for higher total than last week)
Min 12-23
A) 1 Rope climb (x2 pull to stand)
B) Jog to end of fence and back
*Note: If training for Rx murph this entire EMOM may be performed with 20b vest
Accessory: Accumulate 2 min ea side; minimum 30 sec holds
Child’s pose lat stretch
Wrist extension stretch (perform bilaterally)

Monday 5/21/18

Strength: Superset

10 KB Goblet Squats
Over under down / back
10 Russian KB Swings
Bear crawl down / Burpee broad jump back
A) Back Squat
B) Weighted Dip
5 @ 50%, 5 @ 65%, 3 @ 75%, (4 x 4 @ 85%)
*Warm up sets apply to both movements
WOD: For total reps
6 min AMRAP
10 Push ups (Scaled hands elevated, no progressive scaling)
15 Russian Swings (Rx+ 70/53; Rx 53/35; Scaled 35/26)
*Rest 3 min*
6 min AMRAP
10 Goblet Squats (Rx+ 70/53; Rx 53/35; Scaled 35/26)
15 Burpee box jump overs (Rx+ 24/20 jumps; Rx 24/20 may step; Scaled 20/16 may step)
Accessory: Accumulate 2 min ea side; minimum 30 sec holds
hip 90/90 position
Shoulder mobility reach

Friday 5/18/18

WOD: Partner “Linda” + 200m relay, 40 min cap
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Deadlift (1.5 x BW)
Bench Press (BW)
Clean (0.75 x BW)
*All reps are individual, switch after ea movement
Running relay – when finished with Linda, partners will use remaining time to run for max distance switching every 200m
Accessory: If time allows, choose a mobility drill that you personally need to work on

Thursday 5/17/18

Strength: Prone Row
2 warm up sets, then 3 x 8 AHAP
* Rest approx 60 sec between sets
WOD 1: 8 min for max reps
1 min KB swings
1 min DU’s
WOD 2: 8 min for max reps
30 sec max cal bike
30 sec rest
30 sec TTB
30 sec rest
Accessory: Mobility
A) Supine T-spine rotation – 3 x 5 breaths / side
B) Pigeon pose – 3 x 30 sec / side
C) 1/2 kneeling ankle dorsiflexion 3 x 30 sec / side

Wednesday 5/16/18

Strength: Weighted Push Ups
2 warm up sets, then 3 x 8 AHAP
* Rest approx 60 sec between sets
WOD: For time, 25 min cap
Run 800m
200m rack carry (53/35)
Run 800m
200m farmers carry (53/35)
Run 800m
Accessory:
6 x 6 assymetric KB press – 1 heavy KB and one light KB held bottoms up. Light bell should be no greater than 50% of heavy bell.  (3 x 6 / side)
Ring Push up with lateral press out 4 x 6 (progress by going slower if able)

Tuesday 5/15/18

Strength: 12 min EOMOM
3-position hang power snatch
High hang, Above the knee, Below the Knee, start at 50% of 1RM and increase as able with goal of no missed reps
WOD: 4 Rounds, final score is slowest round
5DL @ 80% + 5 cone suicide
Rest approx 3 min between rounds

Monday 5/14/18

Strength: Superset, 4-5 rounds ea
A) 4 Weighted Pull ups + 6 strict pull ups (Scale = 4 strict + 4 band assisted)
B) Tempo Front Squats – 3 reps @ (6:1:X:1)
WOD: 12 min AMRAP
20 cal row
15 WBS
5  C2B Pull ups
*score is total reps, 1 round = 40 reps
Accessory: Superset, 3 rounds ea
A) Spider curls
4L, 4R. 4L, 4R, 4L, 4R
B) Hollow Body band pullover
15 reps

Friday 5/11/18

Strength: Bench Press
5 @ 50%, 5 @ 65%, 3 @ 75%, 1 @ 85%
(3 x 3 @ approx 90%)
(2 x 8 @ approx 70%)
WOD: 24 min alternating EMOM
Min 0:00 to 11:00
A) 30 sec max cal bike
B) 2 wall walks (scale = inchworm)
Min 12:00 to 23:00
A) 5-10 C2B Pull ups
B) 5 Push Press (135/95 or as appropriate)
Accessory:800m med ball carry at walking pace

Thurssday 5/10/18

Strength: Back Squat
5 @ 50%, 5 @ 65%, 3 @ 75%, 1 @ 85%
(3 x 3 @ approx 90%)
(2 x 8 @ approx 70%)
WOD:
3 Rounds
60 DU’s (120 singles)
20 DB Snatch (50/35)
Rest 3 min
Another 3 Rounds
60 DU’s (120 singles
20 DB Snatch (50/35)
*score is total time, try to remain consistent on rounds 4-6
Accessory:
Incline DB fly 3 x 8-10 reps, increase weight from last week if able
Single leg Bridge – accumulate 50 reps / side (even sets)