Friday, April 5 2019
Strength: Front Squat
70% x 3 reps
80% x 3 reps
90% x 3 reps
70% x Max reps until failure
WOD: Every 3 minutes for 18 minutes;
200m Run
10 Box Jumps
Max DB thrusters in remaining time 50/35
Score is total # of DB Thrusters
Tuesday, April 2 2019
Strength: Back Squat (recovery week)
40% x 5 reps
50% x 5 reps
60% x 5 reps
60% x 5 reps
Superset with:
Hip Thrusts x 10 reps
WOD: AMRAP 3
2 Thrusters 95/65
4 Burpees
6 Pull-ups
Rest 90 seconds, repeat for 4 rounds
RX:
Round 1: 95/65
Round 2: 115/75
Round 3: 135/95
Round 4: 155/105
Scaled: Increase by 5-10lbs per round.
*Start where you left off the previous round.
L2: 75/55
L1: 65/45
Monday, April 1st 2019
Strength: Every 2 minutes for 16 minutes;
1 Power Snatches + 1 Squat Snatch (climbing)
WOD: For Time
50-40-30-20-10
Alt. DB Snatch 50/35
After each round complete
10 Wall Balls 20/14
50 Double-Unders
Example:
50 Alt DB Snatch
10 Wall Balls
50 Double-Unders
40 Alt DB Snatch
10 Wall Ball, etc.
Thursday, March 28 2019
Strength: Push Press
60% x 5 reps
70% x 5 reps
80% x 5 reps
60% x Max reps til failure
WOD: In Teams of 2, 10 Rounds For Time (5 each,You do a round, I do a round. Tag your partner)
200m Run
6 Devil Press 50/35
12 DB Box Step-Overs 20’’
Cash Out: 10 Rounds
10 Back Rack Lunges 95/65
10 Russian Twist 45/30lb DB
Wednesday, March 27 2019
Strength: 1 Squat Clean + 1 High Hang Squat Clean + 1 below the knee Hang Squat Clean + 1 Split Jerk
Complete 5 sets of 1+1+1+1 increasing weight each set
Option 1: WOD: For Time
9-7-5
Power Clean 205/145
Ring Muscle-ups
Option 2: WOD: For Time
15 Power Cleans 155/105
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips
L3: 135/95
L2: 115/75
L1: 95/65