Friday, August 9 2019

Strength: Jerk

60% x 5 reps

70% x 5 reps

80% x Max reps

WOD: 3RFT

30 Russian KB Swings 70/53

25 Push Press 75/55 (ADV: 95/65)

20/15 Cal Row

15 Toes to Bar

L2: 65/45

L1: 55/35

Thursday, August 8 2019 

WOD: For Time 

800m Run 

15 Rounds 

5 Wall Balls 20/14

3 Burpees

1 Power Clean 185/135 (ADV: 225/155) 

800m Run 

15 Rounds 

5 Wall Balls 20/14

3 Burpees

1 Power Clean 185/135 (ADV: 225/155) 

*35 min CAP 

Wednesday, August 7 2019 

Strength: Back Squat 

65% x 5 reps

75% x 3 reps

85% x 1 rep

95 x 1 rep

100%+ x 1 rep

WOD: AMRAP 3

6 Cal Bike 

6 Front Rack Lunges 115/75

AMRAP 3

6 Push-ups

6 Front Squats 115/75

AMRAP 3 

6 Cal Bike 

6 Front Rack Lunges 115/75

AMRAP 3

6 Push-ups

6 Front Squats 115/75

Rest 1 minute between each AMRAP

Tuesday, August 6 2019 

Strength: EMOM 16 

1)Overhead Squat x 2 reps (off the rack) 

2)10/7 Cal Bike or 12/10 Row 

WOD: For Time 

21-15-9 

Overhead Squat 95/65

Bar Over Burpees

Accessory Work:

200m OH Single Arm KB Carry

Monday, August 5 2019

Strength: Deadlift 

75% x 5 reps

85% x 3 reps

95% x 1 rep

100%+ x 1 rep

WOD: AMRAP 5

5 Power Cleans 115/75

5 Toes to Bar 

5 Push Press 115/75

5 C2B Pull-ups 

Rest 1 minute, repeat for 3 rounds

L3:95/65, chin over bar pull ups 

L2: 75/55

L1: 65/45

Saturday, July 3 2019

SWEAT: For Time
800m Run (school st)
10 Rounds
5 Burpees
7 Air Squats
9 V-Ups

800m Run
10 Rounds
5 Push-ups
7 Jump Squats
9 Sit-ups

Friday, August 2 2019

WOD: EMOM 12
Odd: 8 Bench Press
Even: 12/10 Cal Row

Rest 2 minutes

EMOM 12:
Odd: 14 Russian KB Swings 70/53
Even: 14 Goblet Lunges

Thursday, August 1 2019

Strength: Tabata (8 rounds each: 20 seconds on,10 second rest)
Banded Tricep Pull-downs
Sit-ups
Banded Bicep Curls

WOD: 5RFT
10 Box Jump-Overs 24/20
10 Ring Dips
200m Run

Wednesday, July 31 2019

Strength: Every 2 minutes for 20 minutes
10/7 Cal Bike
3 Power Snatches @75%

WOD: 3RFT
21 Alt. DB Snatches 50/35
15 Front Squats 115/75
9 Toes to Bar

Tuesday, July 30 2019 

Strength/Skill: EMOM 20
1) 5-7 Strict HSPU (ADV: add a deficit) 
2) 3 Deadlifts 70-75%

WOD: AMRAP 15 
50 Double-Unders
5 Hang Power Cleans 135/95
12 Burpees

Round 2: 155/105
Round 3: 165/110
Round 4: 175/115
Round 5: 185/120
Round 6: 195/125
Round 7: 205/130

Monday, July 29 2019

Strength: Back Squat
65% x 3 reps
75% x 3 reps
85% x Max reps

WOD: 3RFT
15 Thrusters 115/75
15 Toes to Bar
15/12 Cal Bike

L2: 95/65
L1: 75/55
Ski Cals: 15/12 Cals
Row Cals: 18/14 Cals
Run: 400m Run

Saturday, July 27 2019 

SWEAT: In Teams of 2, 35 minutes to complete…
800m Run (school street) 
40 Wall balls 20/14
50 Cal Row, Bike, Ski
60 Goblets Lunges 53/35
70 Burpees
80 Partner WB Sit-ups 
90 American KB Swings 53/35
100 Double-unders 

*Divide the work as needed

Friday, July 26 2019 

Skill: Muscle-ups 
Progressions: 
(1) Banded Ring MU
(2) Ring Dips
(3) Pull- UPS

Strength: Front Squat
60% x 5 reps
70% x 5 reps
80% x Max reps 
15/12 Cal Bike after every set

WOD: AMRAP 12
12 Box Jumps 24/20
10/7 Ring Dips (ADV: 5 Muslc-ups) 
12 KB Swings 70/53

Thursday, July 25 2019 

Strength: EMOM 20 
Odd: 3 Hang Power Cleans (climbinhg) 
Even: 10 Toes to Bar 

WOD: 4RFT
400m Run 
30 Sit-ups 
20 Push Press 95/65

Wednesday, July 24 2019 

Strength: Bench Press 
70% x 5 reps
85% x 3 reps
95% x 1
100+% x 1 rep

WOD: AMRAP 15
15 Pull-ups 
10 Deadlifts 225/155
 5 Strict HSPU

L3: 185/135, Kipping HSPU 
L2: 155/105, 2 ABmats 
L1: 135/95, HR Push-ups 

Tuesday, July 23 2019

Strength: Back Squat 
60% x 5 reps
70% x 5 reps
80% x 5 reps

WOD: For Time 
“Twisted Karen”
150 Wall Balls 20/14
EMOM: 3 Burpees 

Cash Out: Coaches Choice of Core work 

Monday, July 22 2019 

Strength: EMOM 14 Hang Power Snatch 
Odd: 3 Hang Power Snatches (climbing) 

Even: 40 Double-Unders 
WOD: EMOM 21
1)12 Cal Row 
2) 30 Double-unders
3)10/7 Cal Bike 

Saturday, July 20 2019

SWEAT: In teams of 2, AMRAP 35
40 OH Box Step-ups

40 Toes to Bar
40 DB Power Cleans 50/35
40 Cal Bike
*EMOM 6 Burpees as a team. Only one athlete can work at a time.

Friday, July 19 2019

Strength: Strict Press
65% x 5 reps
75% x 3 reps
85% x 1 rep
100% 1 rep

WOD: 3RFT
400m Run
10 Ring Dips
15 Box Jumps 24/20
20 Cal Row

Thursday, July 18 2019 

Skill: GHD Sit-ups
Strength: Bench Press
60% x 5 reps
70% x 5 reps
80% x Max Reps
Superset with…
1 minute plank of Low Rings or 10-15 GHD Sit-ups

WOD: For Time 
21-15-9
Thrusters 95/65
Bar Over Burpees

L3: 75/55
L2: 65/45
L1: 55/35