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Friday 05.31.19
Strength 10 Min EMOM Odd - 5 Weighted PU Even - 5 Front Squat (70%) WOD - 5RFT 200m run 15 Burpees
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Thursday 05.30.19
WOD 40.30.20 Cal Assault Cal Row Post WOD Mobility Wednesday 05.29.19
Strength Pausing Push Jerk Push Jerk WOD - “Bel Air” (15 Min AmRap) 40 DU 20 DB Hang CJ (50/35) 40 DU 20/15 Calorie Row Tuesday 05.29.19
Strength - 10 Min EMOM Odd - 15/12 Cal Row Even - Deadlift 5.4.3.2.1 70% 75% 80% 85% 90% WOD - Jelly Belly 50 AbMat SU 25 Cal Assault 10 Deadlifts 40 AbMat SU 20 Cal Assault 8 Deadlifts 30 AbMat SU 15 Cal Assault 6 Deadlifts 20 AbMat SU 10 Cal Assault 4 Deadlifts 10 AbMat SU 5 Cal Assault 2 Deadlifts **275/185# Strength - Deadlift
WU 1x5 @ 70% 3x3 @ 73, 76, 78% 5x1 @ 82, 85, 88, X,X WOD -“Joker” (For Time) 1.2.3.4.5.6.7.8.9.10 T2B 10.9.8.7.6.5.4.3.2.1 DL Thursday 05.23.19
Active Recovery WOD 500m run 50 DU 50 Cal Row 400m run 40 DU 40 Cal Assault 300m run 30 DU 30 Cal Row 200m run 20 DU 20 Cal Assault 100m run 10 DU 10 Cal Row Post WOD Mobility Wednesday 05.22.19
Strength 5 X 2 Pausing FS (3s pause in the bottom of each rep) WU Set #1 - 65% of 1RM Front Squat Set #2 - 70% Sets #3.4.5 - Build to a heavy double Strength EMOM x 5 WU 2 HSC @ 60% 2 HSC @ 65% 2 HSC @ 70% 1 HSC @ 75% 1 HSC @ 80% WOD - “Dirt Nap” (3 RFT) 15 HSC (115/85) 15 Burpee over Bar Tuesday 05.21.19
Skill Strict HSPU / Progressions WOD - “Strict Nicole” **20 Min AmRap** 400m run Max rep strict pull-ups **PU Progressions** -seated bar PU’s or negatives Monday 05.20.19
Strength - Back Squat Waves WU E2MOM 3@75% 1@85% 3@78% 1@88% 3@81% 1@91% WOD - “Hot Air” **On the 5:00 x 4** 30 Air Squats 20/15 Calorie Row 7 Power Snatches (115/85) *Rest for the remainder of 5 minutes each rd Friday 05.17.19
WOD - 3Rds For Total Reps (3 Rds 4 Total Reps) 1:00 - Thrusters 1:00 – Power Cleans 1:00 – Box Jump Over 1:00 – Pull-Ups 1:00 – Cal Assault 1:00 - Rest Rx BB 95/65# Box Jump 24/20” ***3 scores |
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