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Monday 04.01 .19
Strength - work up to a heavy complex - 1 squat snatch, 1 hang power snatch , 1 OHS WOD - 20 Min AmRap 10 C2BPU 15 Box Jump Overs 30/24 30 DU 200m run L2 - PU, 24/20” L1 - BB pull-up, 20/12”, 60 singles or 15 DU Progressions
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Friday3.29.19
Strength (week 8) Back Squats - 20 reps (add 5#) Partner Quattro EWOD TABATA ASSAULT x 8 Min 30:30 (Alt) Rest 2 Min TABATA ROW x 8 1:00/1:00 (Alt) Rest 2 Min TABATA DU x 8 30:30 (Alt) Rest 2 Min Tabata 100m run x 8 30:30 (alt) Thursday 3.28.19
Skill - Rope Climb WOD - 16 Min EMOM MIN 1 - 6 DL255/185 Min 2 - 7 Burpee C2B Pullup Min 3 - 10 KBS 70/53 Min 4 - Rest L2 - 205/135, Burpee PU, 53/35 L1 - 115/75, Mod Burpee PU, 35/18 Wednesday 3.27.19
Strength (week 8) Push Press - 12 reps (add 5#) WOD - 10 Min AmRap 100m Sprint 10 T2B 100m Sprint 10 Ring Dip Rest 3 Min 3 Min AmRap DU Tuesday 3.26.19
Strength (week 8) Back Squats - 20 reps (add 5#) WOD - 4RFT 400m run 10 Burpee Box Jump Over 30/24” 5 Clean 185/135 L2 24/20, 155/105 L1 20/12, 105/55 3.25.19
Strength (week 8) Dead Lift - 12 reps (add 10#) Bench Press - 20 reps (Add 5#) WOD - For Time 30.20.10 Wall Ball 30/20# MBSU 200m MB Run Thursday 03.21.19
Strength (week 7) Back Squat - 20 reps (add 5#) WOD - 15 Min AmRap 12/9 Cal Assault 2 Rope Climb 50 DU 2 Rope Climb 15/12 Cal Row 100m run Wednesday 03.20.19
Strength (week 7) Bench press - 20 reps (add 5#) Deadlift - 12 reps (Add 10#) WOD - 12 Min EMOM Even - 15 Box Jumps 24/20# Odd - 15 Burpee Tuesday 03.19.19
Skill - Pistols / Progressions WOD 9 Min AmRap 10 Press 95/65 20 Front Rack Walking Lunge 95/65 30 Lateral Barbell jump overs 3 Min Rest 9 Min Ladder 1.2.3.....keep climbing KBS 70/53 Goblet Squat 70/53 200m KB Carry***each Rd Monday 03.18.19
Strength (week 7) Back Squat - 20 reps (add 5#) Push Press - 12 reps (Add 5#) WOD - For Time 15 Front Squat 95/65 15 Pull-up 10 Thruster 115/95 10 C2BPU 5 Cluster 135/115 5 Strict Pull-up ****one bar |
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