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Tabata Trio Thursday

9/30/2015

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Thursday, October 1

Strength - Press 

Warmup
​3@70%
3@80%
3+@90%


WOD - Tabata  Trio


DU x 8
Rest 2 min
Squats x 8
Rest 2 min
Row x 8

****lowest number of reps/cal for each movement added together for total score

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WITTMAN Wednesday

9/29/2015

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Wednesday, September 30


Skill - Muscle up / progressions


WOD - WITTMAN (7RFT)


15 KBS  53/35#
​15 PC 95/65#
15 BJ  24"




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Train Hard Tuesday

9/28/2015

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Tuesday, September 29

Strength - Deadlift
Warmup
3@70%
3@80%
3+@90%

WOD - 15 min amrap
3 Rope Climbs
9 Ring Dips
18 Front Rack Walking Lunges 105/75

L2
1 Rope Climbs
9 Banded Ring Dips (orange,red, or blue)
18 Front Rack Walking Lunges 85/55

L1
9 Rope Pulls
9 Tricep Dips
18 Front Rack Walking Lunges 65/35




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Frantastic Monday

9/27/2015

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Monday, September 28

WOD - FOR TIME

FRAN - 21,15,9
Rx
Thrusters 95/65
Pull-ups


SKILL - GOAT WORK (we all have them :) so let's work hard to improve on at least one of them)




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Fanatical Friday

9/24/2015

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Friday, September 25

Skill - Ring Dips

WOD - 15min AmRap
5 Burpees
10 Box Jumps 24/20
15 KBS 53/35








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Rep It Out Thursday

9/23/2015

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Thursday, September 23 



WOD - 7 rounds for max reps

1 min max rep squat cleans - 135/105
1 min max rep squat cleans - 155/115
1 min max rep squat cleans - 175/125
1 min max rep squat cleans - 195/135
1 min max rep squat cleans - 215/145
1 min max rep squat cleans - 235/155
1 min max rep squat cleans - 255/165

Rest 3 minutes after each round

Score will be max weight competed x reps



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Push Pull Wednesday

9/22/2015

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Wednesday, September 23

Strength - Bench Press
WU
3@70%
3@80%
3+@90%

WOD-12 min AMRAP

Rx
4 Ring Muscle Ups
6 Push Jerks 135/95
24 DUs

L2
4 Pull Ups
4 Ring Dips
6 Push Jerks 115/75
24 DUs

L1
4 Banded Strict Pull Ups
4 Banded Ring Dips/Tricep Dips
6 Push Jerks 85/45
12 DU Progressions
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5 Squared Tuesday

9/21/2015

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Tuesday, September 22

Skill - Rope Climb (L Sit, Legless, J loop, S Wrap

WOD - 5 RFT 


5 HSPU
10 Pistols (alt)
15 Calorie row 
20 GHDSU
25 Tire Flips




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Cowboy Monday

9/20/2015

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Monday, September 21

Strength - Back Squat (90% of 1RM)
Warmup
3@70%
3@80%
3+@90%

WOD - 15 minute amrap 

Rx
6 Hang Power Clean 155/115
12 T2B
24 Wall Ball 20/14

L2
HPC - 115/75
Almost T2B
WB - 16/12

L1
HPC - 75/35
Lying T2B
WB - 14/10



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Fly Friday

9/17/2015

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Friday, September 18

Skill - ManMakers

WOD - For Time

100 DU
50 Sit-ups 
800m run
800m row
50 sit-ups
100 DU



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