STRENGTH - Front Squat WU 2x5 5@70% 3@80% 1@90% *****work off 1RM Benchmark WOD Annie - 50.40.30.20.10 DU Sit-ups
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Tuesday, June 16
SKILL - strict pullups / negatives 3x10 WOD - 2RFT 30 HRPU 2 Rope Climb 21 OH Squat 95/65 2 Rope Climb 30 Cal Row 2 rope climb 21 G2OH 95/65 Monday, June 15
Strength - Deadlift Warmup 3@70% 3@80% 3+@90% WOD - 3RFT (15 min) Rx'd 5 HSPU 10 C2B 15 DL 255/155 200m run L2 5 HSPU (1mat) 10 Pull-ups 15 DL 205/105 200m run L1 5 HSPU (2 mats or hold) 10 Banded Strict PU 15 DL 135/75 200m run Friday, June 12 Skill - 5 Min EMOM 50 DU WOD - 4RFT 400m run 15 Power Snatch Rx - 115/85 L2 - 95/65 L1 - 65/35 Thursday, June 11
Skill - GOAT WORK (coaches pick :) MONSTER MASH 6min Time Cap 9.6.3 Power Clean 155/105 Front Squat 155/105 Push Jerk 155/105 Rest 3 min 6 min 10 Push-ups 25 wall balls 25/16 Rest 3 min 6 min AmRap 10 Burpees 10 T2B Wednesday, June 10 Strength - Bench Press (90% 1RM) Warmup 3@70% 3@80% 3+@90% WOD - 4RFT Rx 5 muscle ups 10 HSPU 5 DL 325/255 10 KBS 70/53 L2 5 C2B 10 HSPU (1 mat) 5 DL 255/185 10 KBS 53/35 L1 5 Pull-ups, Jump PU 10 HSPU (2 mats or hold) 5 DL 185/115 10 KBS 35/18 Strength - Bench Press (90% 1RM) Warmup 3@70% 3@80% 3+@90% WOD - 4RFT (15min) Rx 5 muscle ups 10 HSPU 5 DL 325/255 10 KBS 70/53 L2 5 C2B 10 HSPU (1 mat) 5 DL 255/185 10 KBS 53/35 L1 5 Pull-ups, Jump PU 10 HSPU (2 mats or hold) 5 DL 185/115 10 KBS 35/1 Tuesday, June 9
Skill Pull-up static hold tabata x 4 Rest Pull-up Hang static hold tabata x 4 Rest HS static hold tabata x4 Rest Ring Dip full ext static hold x 4 WOD - 15 min AmRap Rx 100m run 10 slams 35/25 10 box jumps 30/24" 10 ring dips L2 100m run 10 slams 25/20 10 box jumps 24/20" 10 banded ring dips L1 100m run 10 slams 20/15 10 box jumps 20/12" 10 triceps dips Monday, June 8
Strength - Back Squats Warmup 3@70% 3@80% 3+@90% WOD - EMOM for max rounds Rx 1 Front Squats 185/135 5 Burpees ****add 1 rep to FS each minute.....continue until failure L2 - 135/95 L1 - 95/55 Friday, June 5
Skill - parallette pass throughs - 3x10 WOD - Partner Cindy (20 min AmRap) 5 pull-ups 10 push-ups 15 air squats ****rotate rounds THURSDAY, June 4 Skill - Partner Rowing x 6 minutes (switch every minute) (practice correct posture, form & efficiency) WOD 1 - 150 DU (3 minute time cap) Rest 2 minutes WOD 2 - Find C&J Max (5 minute time cap) Rest 2 minutes WOD 3 (2 minutes at each station) Max rep DL 225/155 Max rep WB 20/14 (10') Max rep Box Jump 24/20" Max cal row Score is total reps |
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