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Fast & Furious Friday

4/30/2015

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Friday, May 1

Strength - Deadlift (90% of 1 RM)

Warmup
3@70%
3@80%
3+@90%


WOD - 3RFT
400m run
10 DL 225/155
10 Burpee over bar

L2 185/115
L1 135/85



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Triple Threat Thursday

4/29/2015

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Thursday, April 30

Skill - Pistols 

EMOM x 5 minutes
10 KBS 70/53

Rest 2 minute

EMOM x 5 minutes
10 T2B

Rest 2 minutes

EMOM x 5 minutes 
50m run....10 air squats.....50m run


L2
KBS - 53/35
Almost T2B

L1
KBS - 35/18
Lying T2B




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Benchmark Wenesday

4/28/2015

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Wednesday, April 29


Strength - Bench Press (90% of 1RM)
Warmup
3@70%
3@80%
3+@90%

WOD - Randy 

75 Power Snatches 75/55



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Time Bomb Tuesday

4/27/2015

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Tuesday, April 28

Strength - Squat Clean

Warmup
3x3 (Add 2.5-5# to your last 3x3)

WOD 

1 HPC 185/135

1 Rope Climb

2 HPC 175/125

1 Rope Climb

3 HPC 165/115

1 Rope Climb

4 HPC 155/105

1 Rope Climb

5 HPC 145/95

1 Rope Climb




****decrease weight each time you start HPC




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No Excuse Monday

4/26/2015

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Monday, April 27

Strength - Back Squats (90% of 1RM)

Warmup
3@70%
3@80%
3+@90%

WOD - 15 min AmRap

Rx
10 Burpees
10 Front squats 135/95
30 DU 

L2 
10 Burpees
10 FS 115/75
30 DU

L1
10 Mod Burpees
10 FS 85/45
15 DU progressions



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Friendly Friday

4/23/2015

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Friday, April 24

Strength - OHS

3x3 (85-90% of 1RM)


Partner WOD

Partner A - 800m run
Partner B - 800m row
Switch and do opposite
Partner A - 400m run
Partner B - 400m row
Switch and do opposite
Partner A - 200m run
Partner B - 200m row
Switch and do opposite

*****the partner finished first will plank until other partner done*****




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Monster Mash Thursday

4/22/2015

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Thursday, April 23

Monster Mash

With a running clock & 5 min rest in between

3 Rounds
400m row
20 Box Jumps 30/24"
15 T2B

********************

3 Rounds
10 Deadlift 275/185
10 KBS 70/53

********************

3 Rounds
50 Sit-ups
50 DU




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Power Wednesday

4/21/2015

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Wednesday, April 22

Strength - Squat Snatch 
Warmup
3x3 (85-90% of 1RM)


WOD - 12 Min EMOM -

Rx
EVEN - 10 Power Clean 135/95
ODD - 10 Burpee over Bar 

L2 - 115/75
L1 - 85/45







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Technical Tuesday

4/20/2015

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Tuesday, April 21

Skill - Rope Climb (seated, legless, j loop, s wrap)

WOD - 4RFT 

400m Run
6HSPU
12 C2B
24 Front Rack Walking Lunges 95/65

L2 1 Mat, Pull-up, 85/55
L1 2 mats or hold, JPU, 65/35












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Marvelous Monday

4/19/2015

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Monday, April 20

Strength 

Press  (90% of 1RM)
Warmup 
5@65%
5@75%
5+@85%

Push Press  (90% of 1RM)
5@65%
5@75%
5+@85%

WOD - 10 min AmRap 
10 Perfect Push ups
12 Box Jumps 30/24"
14 GHD sit-ups 



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