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MENTAL GAME MONDAY

4/30/2017

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Monday, May 1
Strength (week 4)
Back Squat 20 Rep (add 5#)
Press 12 Rep (add 5#)

WOD - For Time (15)
400m run
***5 rounds***
8 HSPU
8 C2BPU
Then 400m run

L2
400m run
***5 rounds***
8 HSPU (1 Mat)
8 Pull-ups
Then 400m run

L1
400m run
***5 rounds***
8 HSPU (Mod)
8 Banded Strict PU
Then 400m run
​
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FABULOUS FRIEND FRIDAY

4/27/2017

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Friday, April 28


Skill/Strength (15)
Open Gym - Goat or Strength session missed this week

Partner WOD
800m run
100 Wall Ball
400m run
100 Cal Assault
200m run
100 Goblet Squats
100m run
100 HRPU

****run together....split Reps

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HAMILTON THURSDAY

4/26/2017

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Thursday, April 27
Strength - Back Squat-add 5#
20 Rep

WOD - 10RFT
100m run
3 Strict pull-up
6 Slams 35/25
9 GHDSU
25 DU

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WIN THE DAY WEDNESDAY

4/25/2017

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Wednesday, April 26

Strength - (15 min)
Deadlift 12 reps (add 10#)
Bench Press 20 reps (add 5#)

WOD - For Time
21 T2B
9 Front Squats 185/135
15 T2B
9 Front Squats 155/115
9 T2B
9 Front Squats 135/95
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CLEAN IT UP TUESDAY

4/24/2017

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Tuesday, April 25
Strength - Work up to heavy complex
1 Squat Clean
1 Front Squat
1 Hang Squat Clean

WOD - 3RFT
400m run
30 KBS 53/35
20 Cal Row
10 Burpee Box Jump Overs 24/20"

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MUSCLE MONDAY

4/23/2017

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Monday, April 24
Strength (week 3)

Back Squat 20 Rep (add 5#)
Press 12 Rep (add 5#)

WOD - 12 Min AmRap
200m run
5 Bar or Ring MU
10 HPC 135/95

L2
200m run
5 Jump Bar or Ring MU
10 HPC 115/75

L1

200m run
5 PU
5 Ring Dip
10 HPC 85/45

​

Picture
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BIG MOTOR FRIDAY

4/20/2017

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Friday, April 21
Skill - GOAT Work
Partner WOD
400m run
100 Cal Assault
150 DU
800m run
100 Cal Row
150 DU
400m run
Split evenly....run together

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HERO THURSDAY

4/19/2017

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Thursday, April 20


Strength - (10 Min)
Back Squat 20 Rep (add 5#)

HERO WOD - WES
***800m with 25# plate
14 Rds
5 Strict PU
4 Burpee Box Jumps 24/20#
3 Cleans 185/135
***800m with 25# plate

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DOWN THE LADDER WEDNESDAY

4/18/2017

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ednesday, April 19

Strength
Deadlift 12 reps (add 10#)
Bench Press 20 reps (add 5#)

WOD - 10.9.8.7.6.5.....climb down

Push Press 115/75
Front Squat

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TRIPOD TUESDAY

4/17/2017

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Tuesday, April 18
Strength - Work up to a heavy set of 3 cleans (your choice)

WOD - 12 Min Ladder
1.2.3.....keep climbing
C2BPU
HSPU
Rope Climb
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