Wednesday 5/25

Strength:

Double KB or DB Strict Press 3 X 8 AHAP!

(Don’t count a set that was not tough)

WOD:

10, 20, 30, 20, 10 (20 minute cap)

Burpees

T2B

Accessory:

3 x ME Chin over bar holds ( supinated “chin up” grip)

Tuesday 5/24

“Sally” (135/95)

WOD #1:  For Time – 10 minute Cap

50 D.U. (3x singles)

10 Hang Power Snatch (95/65)

40 D.U.’s (3x singles)

8 Hang Power Snatch (95/65)

30 D.U. (3x singles)

6 Hang Power Snatch (95/65)

20 D.U. (3x singles)

4 Hang Power Snatch (95/65)

10 D.U. (3x singles)

2 Hang Power Snatch (95/65)

Rest 3 Minutes

WOD#2:  For Time – 10 Minute Cap

5 Rounds

10 Calorie Bike or Row

10 Box Step Ups ( 5/side, Height 24/20)

Monday 5/23

Strength:

Superset Pendlay Row and Weighted Push Up

4 X 6 each AHAP

WOD:

2 Rounds for time, 2 minute rest between rounds (20 min time cap)

800m Run

50 Kettlebell Swings (53/35)

30 Pull ups

Accessory:

30 x 10 Ring Posterior Flys or DB Posterior Flys

Friday 5/20/16

Power: Seated Box Jumps

6 x 2, increase height as able

WOD: 3 Rounds for Time

5 Squat Cleans (185/125)

2 Rope climbs

Accessory 3 x 8 bicep curls AHAP

Thursday 5/19/16

Strength: Deadlift + Sled Sprint

Warm up deadlift with 5@45%, 5@55%, then perform 2 sets of:

8 DL @ 60% followed IMMEDIATELY by a sled sprint down and back (sled load should be moderately heavy but allow for speed)

WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Bench Press @ Body Weight (0.75 x BW for Rx women, scale as needed)

200 m run after every round

Wednesday 5/18/16

Strength: Pull up 21’s – 2 sets

WOD: 4 Rounds, Not For Time

400m row – SPRINT!

10 Plank Rows – As heavy as form allows

1 TGU each side AHAP

Farmer’s carry to end of fence and back (both hands, AHAP)

Tuesday 5/17/16

Strength: Front Squat 21’s – 2 sets @ 60%

Perform 7 partial reps from the top to a half squat position, 7 partial reps from the half squat position to below parallel, and 7 full ROM reps.

WOD: 5 Rounds for time (24 min cap)

20 OH Lunges (95/65, total reps)

400m run

Accessory: Accumulate 3 min in L-sit position (ring or parallette)

Monday 5/16/16

Strength: 2 x Press complex – use 55% of strict press 1RM, do not set the bar down between exercises (goal is 30 total reps)

Strict press to failure

Push press to failure

Push jerk to failure

WOD: 5 Rounds for time (15 min cap)

5  Deadlift (275/190)

10 Burpees

Friday 5/13/16

Strength: Inverted Rows

3×10 (Rx – bar and feet at same height, add weight vest as needed)

WOD: 5 Rounds for time (15 min cap)

10 HSPU (scale to piked push up or KB press)

10 Burpees

10 T2B (scale to K2E, hanging leg raise, or supine leg raise (in that order))

Accessory: 15 min Shoulder mobility

Thursday 5/12/16

Strength A: Deadlift

2 x 10 @ 50%

Strength B: Hip Thrust (use barbell or sandbag)

2 x 10  (add load as able)

WOD: For Time (24 min cap)

50 Russian KB swings

Run 400 m

50 Goblet Squats

Run 400 m

50 Reverse Lunges (Body weight only)

Run 400 m

50 Russian Swings