Wednesday 2/21/18

Strength: Weighted Pull Ups
5 x 5 AHAP
*Practice either DU’s or pistols between sets
WOD: Chipper (21 min cap)
60 Cal row
50 Toes to bar
40 DB Snatches (50/35)
30 DU’s
20 Box Jump Overs
10 Pistols
Accessory: Use any additional time for skill practice

Tuesday 2/20/18

Strength: Incline DB Bench Press
5, 4, 3, 3, 3 AHAP
WOD: 7 min AMRAP
10 Push Presses (95/65)
20 Burpees
Accessory: SuperSet, Rounds or as time allows
A1) Pec Fly x 10
A2) Pec Stretch, 30 sec / side
B1)10 sec headstand iso hold (Rx+ hold just off the ground)
B2) Shouder Bridge, 30 sec hold

Monday 2/19/18

Strength: 15 min to establish 5RM Sumo DL

Suggested warm up: 5@50%, 5@65%, 3@75%, 1st attempt at 80% or greater
WOD: 30, 20, 10 (12 min cap)
DL @50% of max
WBS (20/14)
Accessory: Superset, 3 rounds per side
A) SL Bridge x 12
B) 1/2 Kneeling hip flexor stretch

Friday 2/16/18

Strength: Split Jerk – 12 min EMOM
Warm up to 80% then adjust by feel for starting weight. Goal is no missed reps.
WOD: 15 min running clock
3 Min AMRAP
10 DB Power Cleans (50/35)
10 DB Push Presses (50/35)
10 Box Jumps (24/20)
Rest 3 min
3 min max cal row
Rest 3 min
3 min AMRAP
10 sit ups
10 TTB
10 Mountain climbers / leg (20 total)
Accessory: 3 x 30 sec ea
Cobra Stretch
Pec Stretch

Thursday 2/15/18

Strength: 4 x 4 Front Squats + 4 Back Squats @ approx 80% of FS 1RM
WOD: 7 min AMRAP
7 Bar MU
14 OH Squat (95/65)
21 DU’s (x 3 singles)
Accessory: Superset
A) Chest supported double dumbell or KB row 3 x 12 / side
B) Overhead lat stretch 30 sec / side

Wednesday 2/14/18

Strength: Stations Review & TGU warm up
WOD: 5 Rounds, NFT, 40 min cap
A) Sled Push 100ft – moderately heavy AFAP
B) 2 / side heavy TGU
C) 6 x / side sledge hammer swings
D) 6 x / side skater jumps
E) Single KB rack carry to end of fence and back
Accessory: Pick 2 weaknesses to work on!

Tuesday 2/13/18

Strength: Snatch High Pull

6 x 2, at least 80% of snatch for all working sets, increase as able
WOD: “Helen” 3 Rounds for time – 18 min cap
Run 400m
21 KBS (53/35)
12 Pull ups

Acccessory: 5-position chin up iso hold, 3 rounds, 5-15 sec per position
A) Chin over bar B) half way to parallel C) humerus parallel D) half way between paralell and bottom position D) Active chin up hang

Monday 2/12/18

Strength: Tempo DB bench
4×4 @ (3:2:X:1)
WOD: 3 rounds
2 min to perform 30 WBS + max burpees
2 min rest
Accessory: 3-4 rounds
20 hollow rocks
1 min easy bike or row (recovery)

Friday 2/9/18

Speed: 2 x 400m run, 12 min running clock
Each run is for a separate time. Rest approx 2 x the length of first run and start on a whole minute.
WOD Prep:
Test max cal on bike in 20 sec – ALL OUT!
Warm up to 70% of max DL
WOD: 18 Alternating EMOM

A) 5 DL @ 70%
B) Cal bike – use same number as 15 sec test and try to stay under 30 sec
C) 10 jumping jacks + 50 ft bear crawl
Accessory:
3 x 30 sec hamstring stretch
use any remaining time to address weaknesses for the Open

Thursday 2/8/18

Strength: 15 min to establish 3RM Pause Back Squat (3 sec pause on ea rep)
*Start warm up sets at no greater than 50% or 1RM Back Squat
WOD: For time, 9 min cap
21 Thrusters (95/65)
21 Cal Row
15 Thrusters (115/85)
15 Cal Row
9 Thrusters (135/95)
9 Cal Row
Accessory:
Front Foot Elevated Split Squat 3 x 15 / leg
Couch Stretch 3 x 30 sec ea