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Wednesday, April 10 2019

Strength: Deadlift

5 Sets of 8 reps
Time under tension Day:
3 second eccentric. Deadlift up fast and 3 literally count to 3 on the way down.

WOD: AMRAP 18
8 Cal Bike or 10 Cal Row/Ski
8 Front Rack Lunges 115/75
8 American KB Swings 53/35

L2: 95/65
L1: 75/55

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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

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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.

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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

 

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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

 

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Tuesday, March 26 2019

Stretch and Skill class at 7:15pm

WOD: In teams of 2, 35 minutes to finish;
80 Wall Balls 20/14
80 Toes to Bar
80 Cals
80 Goblet Squats 53/35
80 Double-Unders
80 KB Swings 53/35
80 Cals
80 KB Swings
80 Double-unders
80 Goblet Squats
80 Cals
80 Toes to Bar
80 Wall Balls

 

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Saturday, March 23 2019

 WOD: 19.5

                        33-27-21-15-9reps for time of:             

                       Thrusters 95/65

                        Chest to Bar Pull-ups

                        Time cap: 20 minutes

                     Please scale this appropriately!