Monday 6/18/18

Strength: DB Bench Press

4 x 6 AHAP
*minimum 2 warm up sets
WOD: 4 rounds for max reps
1 Min inverted row (Rx – bar set at hip height, scaled may also use ring row)
1 Min push press (75/55)*
1 Min bike or row (cal = reps)
1 Min Rest
*10 burpee penalty for dropped bar, must be lowered under control
Accessory:
Shoulder mobility reach – accumulate 2 min / side with holds of at least 30 sec
Quadruped wrist extension stretch – 3 x 30 sec

Friday 6/15/18

Strength: None
WOD: 3 RFT, 45 min cap
Run 1 mile

5 Rope climbs (Rx+ legless, Rx standard, Scaled x2 pull to stand)

10 Box Jumps (Rx+ 30/24, Rx 24/20, Scaled step up)

15 GHD sit ups (Rx+ 20/14lb med ball, Rx BW, Scaled sit up (not on GHD))

20 Burpees (equal opportunity!)

Accessory:
A) Tabata bike (use setting on bike, record total calories)
B) 2-position ankle dorsiflexion, 3 x 30 sec ea
C) Cobra stretch

Thursday 6/14/18

Strength: Every 30 sec for 10 min
Strict HSPU – 1-2 reps, add deficit if able

WOD: 3 RFT, 9 min cap

3 Hang Cleans (Rx+ 155/105, Rx 135/95, Scaled 95/65)
3 Front Squats
3 Thrusters
Run 200m

WOD B: 3 Rounds, NFT
Sled push 100ft, heavy and slow

Accessory: L-sit

30, 30, 20, 20, 10, 10 sec
Half kneeling hip extension stretch
3 x 30 sec / side

Wednesday 6/13/18

Strength: Dumbell Row
1 rep ea side Every 30 sec for 10 min, heavy but strict and explosive, must touch rib cage

WOD: “Nicole” – 20 min AMRAP

Run 400m

Max Pull ups (unbroken)

Accessory: Superset, 3-4 rounds ea

A1) Posterior fly (3:0:3:0)

A2) Single leg DL (3:0:3:0)

Tuesday 6/12/18

Strength: Tempo Rack pulls

4 x 3 – HEAVY!!! (3:1:X:3)

WOD: 5 Rounds for max reps

1 min Russian Swings (Rx+ 70/53, Rx 53/35, Scaled 35/26)
1 min max cal row / bike
1 min rest

Accessory: Heavy suitcase holds

4 x 30 sec / side
Hip 90/90 position, accumulate 2 min / side

Monday 6/12/18

Strength: OH pause squat – 4 heavy singles with 3 sec pause / Front Squat – 4 heavy singles with 3 sec pause
Suggested OH squat warm up: 50 @ 50%, 5 @ 65%, 3 @ 75%, then begin pauses
Suggested front squat warm up: 5 @ 65%, 3 @ 75%, then begin pauses

WOD: 30, 30, 20, 20, 10, 10 ( 12 min cap)

WBS (20/14)
DU’s

Accessory: Superset, 3 sets ea

A1) Push ups – max reps, add weight if > 10
  1. A2) Clam shells – 15-20 reps

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Friday 6/8/18

Strength: Every 30 seconds for 10 min
2 dips, weighted if possible
WOD: 2 rounds, 20 min cap
15 HPC (95/65)
15 Push Presses (95/5)
15 Burpee over bar
1 min rest
15 pull ups
15 TTB
15 burpee to target (bar)
1 min rest

Accessory:
2 min thoracic extension over foam roller
Using remaining time for skill practice – either handstand or DU’s

Thursday 6/7/18

Strength: Back Squat
 5@50%, 5@65%, 3@75%, 1@85%, (4×2@95%)
WOD: 15 min alternating EMOM
A) 3 DB Man makers (Rx – 25% BW or more / hand)
B) KB Rack lunges 50ft, Rack carry 50ft
C) Bike 12/10 Cal

Accessory:
Super set 10, 20, 30, 20, 10
Hollow body rocks & Fire hydrants (total reps
3 x 30sec bottoms up side plank

Wednesday 6/6/18

Strength: Every 30 sec for 10 min
2 pull ups – weighted if possible
*scale to 1-2 eccentric pull ups
WOD: 10 rounds, 30 min cap
Run 200m
1 rope climb
10 pistols
5 wall walks
Accessory:
Eccentric MU – 12 singles
DB row
5,4,3,2,2,2,2

Tuesday 6/5/18

Strength: Power Snatch
5@50%, 5 @ 65%, 3@75%, 1@85%, (4×2@95%)
WOD: 15 min AMRAP
5 DL (Rx+ 315/220, Rx 275/195, Scaled 225/155)
500m row
Accessory:
Ring body saw (2:0:2:0)
3 x 8-10 reps
3 x 30 sec ea
Hamstring stretch
Quadruped wrist extension stretch
Notes: Weight for deadlifts should be heavy, but should be scaled if exceeding 80%