Monday, 12-07-2015
Strength. Week 6 Squat Cycle 5×60%, 5×70%, 3×75%,2×80%, 2×85%, 2X90%, 2X95% WOD. “Helen” 3 RFT… – 400m Run – 21 KBS (53/35) – 12 Pull-ups @ 12:00 (whether done or not): 2,000m Row.
Saturday, 12-5-2015
Teams of 3 100 Calorie Row 100 Situps 80 Calorie Row 80 Hang Power Cleans (135/95) 60 Calorie Row 60 Front Squats (135/95) 40 Calorie Row 40 Push Jerks (135/95) 20 Calorie Row 20 Clusters (135/95) Courtesy of competitorstraining.com
Wednesday, 12-2-2015
Strength Bench Press or Press 5×50%, 5×60%%, 5×70%, 5×80%, 5×85% 00:30 – 00:50, WOD 6 rounds for time: 10 Ball Slam Thrusters (20/15) shuttle run 10 Broad Jump Burpees Cash out 3×5 Weighted Pull-ups
Tuesday, 12-1-2015
Mobility Shoulders, Bands Group Warm-up WOD 800M Run 30 KBS (53/35) 20 Push ups 30 Power Snatches (95/65) 800M Run 30 KBS (53/35) 20 Push ups 15 Power Snatches (115/85) 800M Run 30 KBS (53/35) 20 Push ups 10 Power Snatches (135/95)
Monday, 11-30-2015
Strength. Week 4 Squat Cycle 5×60%, 5×70%, 3×75%,3×80%, 3×85%, 3X90% WOD. 3 rounds for time: 8 Overhead Squats L1 95/65, L2 115/80, L3 135/95 16 Box Jumps (24/20) 24 Double-Unders Cash Out. 30/30 Rows
Tuesday, 11-24-2015
Snatch Warm-up Warmup to 85% of snatch max WOD. 1000m run 5 snatches at 85%. Each failed rep must do 10 burpees over bar 100 air squats 20 tire flips 1000m run 100 hammer strikes 100 jumpies 5 snatches at 75%. Each failed rep must do 10 burpees over bar 100 hammer strikes 1000m run […]
Friday, 11-20-2015
Strength. Good Mornings 5×5 Romanian Deadlift 5×5 Alternate sets, work up in weight WOD. 4 Rounds for Time 500m Row 15 Deadlifts L1 185/125 L2 225/155 9 Handstand Push Ups Group Roll Out
Wednesday, 11-18-2015
Barbell Warm Up Strength. 1 Rep Max Cleans WOD. 4 Rounds for Time 1 Rope Climb 10 Ball Slams 15 Burpees 20 Box Jumps (24/20)
Tuesday, 11-17-2015
Group Warm Up WOD. Teams of 2. 2 Rounds for Time* 30 S2OH (95/65) 400m Run (run as team) 30 K2E 400m Run 30 KBS (53/35) * you go I go; each partner does 30 reps, partner not working holds plank. 45 min cap.
Monday, 11-16-2015
Strength. Week 2 Back Squat Hang Clean Warm-up WOD. For Time 12-10-8-6-4-2 Hang Power Cleans (L1 95/65 L2 135/95 L3 155/110) 12-10-8-6-4-2 Push up 20m – 40m – 60m – 80m – 100m 200M Sprint 15 minute cap
