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Triple Threat Tuesday

3/31/2014

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Tuesday April 1

Skill - 1600m partner row

WOD - Triple Threat

6 Min AMRAP
1 Rope Climb (knotted) (3 rope pulls)
3 Deadlifts (275/185) (225/135) (155/95)
5 Push-ups

Rest 3 minutes

6 Min AMRAP
3 pull-ups (mod PU) (jump PU)
6 T2B (knee ups) (lying t2b)
9 Wall Balls (20/16) (16/14)(14/10)

Rest 3 minutes

One mile run



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Open 14.5 Monday

3/30/2014

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Monday March 31


Strength - back squat
Deload
Warmup
5@40%
5@50%
5@60%

WOD 1 - Open 14.5 For time

Rx
21-18-15-12-9-6-3
Thrusters 95 / 65
Bar Facing Burpees

L2
Thrusters 75/45
Bar Facing Burpees

L1
Thrusters 55/25
Modified Burpees

Or

WOD 2
1 mile run
100 Russian twist 35/26
1 mile run

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Long Winded Friday

3/27/2014

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Friday March 28

Strength
Deadlift 90% of 1RM

WARMUP 5x2
5 @ 75%
3 @ 85%
1+ @ 95% (go for max reps with good form)

WOD - 2RFT
800m run
50 sit-ups
800m row

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Who's in Thursday

3/26/2014

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Thursday March 27

Skill - parallette pass thrus

WOD - 5RFT

Rx
400m run
15 Burpees
15 Box jumps 24"

L2
400m run
15 Burpees
15 Box jumps 20"

L1
200m run
15 modified Burpees
15 Box jumps/Step ups 12"



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Warrior Wednesday

3/25/2014

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Wednesday March 26

Strength
Bench Press or Press 90% of 1RM

WARMUP 5x2
5 @ 75%
3 @ 85%
1+ @ 95% (go for max reps with good form)

WOD - 15 min amrap

Rx
5 deadlift 225/185
10 KB swings 53/35
20 DB Snatch 50/30(split reps)
30 sit-ups

L2
5 deadlift 155/115
10 KB swings 44/26
20 DB Snatch 35/25 (split reps)
30 sit-ups

L1
5 deadlift 115/75
10 KB swings 35/13
20 DB Snatch 25/15 (reps)
30 sit-ups



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Bump-A$$ Tuesday

3/24/2014

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Tuesday March 25

Skill - HSPU

WOD - Bump-A$$ (10 RFT)

Rx
30 DU
20 Push ups
10 pistols

L2

15 DU
20 push-ups
10 pistols

L1
60 JR
20 modified push-ups
10 modified pistols

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Moves for Monday

3/23/2014

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Monday March 24

Strength
Back Squats - remember 90% of 1RM

Warmup 5x2
5 @ 75%
3 @ 85%
1+ @ 95% (go for max reps with good form)


WOD - Open 14.4
14 minute AMRAP


Rx
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 /14 lb
30 cleans, 135 /95 lb
20 ring muscle-ups

L2
60 calorie row
50 T2B
40 WB 16/12
30 cleans 115/75
20 ring pull-ups

L1
30 calorie row
50 lying T2B
40 WB 14/10
30 cleans 75/35
20 ring rows

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Fabulous Friday

3/20/2014

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Friday March 21

Strength - Deadlift - Wendler Week 2

Warmup 5x2

Set 1 70% 3 reps
Set 2 80% 3 reps
Set 3 90% 3+ reps

EMOM x 16 (alt every minute)

Rx
10 Power Snatch (105/75) (even)
10 Leg Lifts (odd)

L2 (85/55)

L1 (65/35)

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Timeless Thursday

3/19/2014

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Thursday March 20

Skill - GOAT Work

WOD - 1RFT

1000m row

75 sit-ups

50 Front squats115/75

25 pull-ups

1000m run

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Slam Dunk Wednesday

3/18/2014

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Wednesday March 19

Strength - Bench press or press Wendler Week 2

Warmup

Set 1 70% 3 reps
Set 2 80% 3 reps
Set 3 90% 3+ reps

WOD - 15 min amrap
6 Turkish getups (alt) 35/26
12 slams 35/25
200m run with slam

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