Thursday, 05-19-2016
Skill. DU practice followed by Flight Simulator 10-20-30-40-50-40-30-20-10 of unbroken sets of DUs (must stop and restart after each set) WOD Death by Hang Power Snatch @ 115#/75# Cash out 20s on, 20s off – plate pinches for 5 rounds
Wednesday, 5-18-2016
Strength. Push Find 1 RM Push press, Push Jerk, Split Jerk then 1 RM for Push Jerk, Split Jerk then 1 RM for Split Jerk WOD. 5 Min AMRAP 5 Pullups 5 Burpees 3 min rest the do the AMRAP again Cash out 400m heavy kettle bell carry against your chest
Tuesday, 5-17-2016
WOD – “Luke” 40 MIN CAP 400m Run 15 C&J @ 155#/105# 400m Run 30 T2B 400m Run 45 Wall Balls 400m Run 45 Russian KB Swings @ 70#/53# 400m Run 30 Pushups 400m Run 15 Front Rack Lunges @ 155#/105# 400m Run
Friday, 05-13-2016
Strength. TORC Cycle Light Front or Back Squat Conditioning. 16 Minute AMRAP 8 Cauldrons 45/25 8 Burpees 8 Wall balls (20/14) Cash Out. 3-5 Rounds 20M Heavy Kettlebell Carrie 100M Sprint
Thursday, 05-12-2016
Skill. Pistols Conditioning. 15 Minute AMRAP 5 Handstand Push-ups 10 Power Snatches L1 95/65 L2 115/80 15 Pistols (alternating Legs) Cash Out 5×5 Dumbbell or Barbell Rows
Wednesday, 05-11-2016
Strength. Bench Press 5×50%, 5×60%%, 5×70%, 5×80%, 5×85%, AMRAP 70% Conditioning. For Time 21-15-9 Thrusters & Pull-ups Cash Out 30/30 Rows
Tuesday, 05-10-2016
Group Warm-up Conditioning. For Time* 800M Run 30 KBS (53/35) 30 Push ups 30 Push Press 65/45 600M Run 15 KBS (53/35) 15 Push ups 15 Push Press 95/65 400M Run 10 KBS (53/35) 10 Push ups 10 Push Press 115/80 200M Run *35 Minute Cap Cash Out 100 Abs, Mix any way i.e. Sit-ups, […]
Monday, 05-09-2016
Strength. TORC Cycle Heavy Conditioning. 5 rounds for time* 8 Power Cleans L1 115/80, L2 135/95, L3 155/110 16 Box Jumps (24/20) 24 Double-Unders *20 Minute Cap
Friday, 05-06-2016
Strength. TORC Squats WOD. AMRAP 15 minutes – 9 OH Squats (95/65) – 7 Pull-ups – 5 HSPU
Thursday, 05-05-2016
Endurance 6 x 200m, ~85% effort, 1:1 rest. WOD. 5RFT… – 5 Deadlift (275/165) – 6 Muscle-ups (12 parallette dips) – 50 Double Unders
