30 April 2015

Thursday 30 April

Skill: 
1000M Row PR
METCON:
18/15/12/9/6/3
Box Jumps
K2E
***45/25# Plate Farmer’s Carry 100M*** 

28 April 2015

Wednesday 29 April

Strength: 
Strict Press (EMOM 5 @ 75%1RM x 7 Min) At end, 2 x max reps ring dips
METCON:
Hero WOD: DT
5 RFT:
12 DL (155#/110)
9 Hang Power Cleans
6 Push Jerks

27 April 2015

Tuesday 28 April

Strength: 
Bench – 5x10 or 6x5 ALSO, after every set, perform 3-5 L-Pull-Ups
METCON:
3 RFT:
25 Power Snatches (75/55)
50 Double Unders

Monday 27 April

Strength: 
Snatch Grip DL (EMOM 5x75% 7 Min)
METCON:
5 RFT:
10 Front squats (95/65)
10 OH Med ball Sit-ups (20/14)
10 SDLHP

24 April 2015

Friday 24 April

STRENGTH: 
OHS (EMOM 5 OHS 70%1RM x 10 min)
METCON:
30 Deadlifts (155/105)
25 Double Unders
20 Front Squats
50 Double Unders
10 S2OH
100 Double Unders

23 April 2015

Thursday 23 April

Skill: 
Pull-Ups or MU’s
METCON:
5 RFT:
12 Burpees
6 Thrusters (95/65)
3 Muscle Ups

21 April 2015

Wednesday 22 April

Strength: 
Strict Press 4x5 @ 70% 1RM. If all sets are completed without failure, do another set of 5 @ 75%. If not, do set of 8 @65%
METCON:
20 Min AMRAP:
10 Power Cleans (185/125)
200M Sprint

10 Pull Ups

20 April 2015

Tuesday 21 April

Strength: 
Bench – 3x10 or 5x5
METCON:
“Bear Complex”
Without stopping or dropping the bar, complete following sequence 7 times:
- Power Clean
-Front Squat
-Push Press
- Back squat
- Push Press

Once you’ve completed the sequence 7 times without stopping, then drop bar. Add weight and attempt another 7. Repeat for total of 5 rds. No time limit for this workout. Start light and increase as it progresses

Monday 20 April

Strength: 
Deficit DL (EMOM 6 DL 70%1RM x 10Min)
METCON:
9 Min AMRAP
9 DL (245/165)
9 Burpees
Rest 2 minutes…
6 Min AMRAP

Max reps of Wall Balls

17 April 2015

Friday April 17

STRENGTH: 
15 MIN 1RM OHS
METCON:
12 OHS (115/75)
12 T2B
10 OHS (135/95)
10 T2B
8 OHS (155/105)
8 T2B
6 OHS (165/110)
6 T2B
4 OHS (185/125)
4 T2B
2 OHS (205/135)
2 T2B

16 April 2015

Thursday 16 April

Skill: 
Muscle-Ups or PR 500M Row
METCON:
10-1
Pistol Squats (total)
Tire Flips
Hang Snatches (115/75)

14 April 2015

Wednesday 15 April

Strength: 
15 MIN 1RM Strict Press
METCON:
15 MIN AMRAP:
15 Squat Cleans (135/95)
15 Ring Dips

13 April 2015

Tuesday 14 April

Strength: 
Bench – 3x10 or 5x5
METCON:
Lynne:
5 Rounds for Max Reps:
Bench Press (Bodyweight)
Pull-Ups

Monday 13 April

Strength: 
15 MIN 1RM Deadlift
METCON:
10 HSPU
20 Deadlifts (225/135)
30 KBS (55/35)
400M Run
50 Deficit Push-Ups (45/25)
60 Box Jumps (24/20)
70 Sit-Ups
80 Double Unders

10 April 2015

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Friday 10 April

STRENGTH: 
15 MIN 1RM Jerk
METCON:
20 Burpees
10 Shoulder to Overhead (185/125)
20 Double Unders
10 Hang Power Clean (165/110)
40 Double Unders
10 Sq. Snatches (135/95)
80 Double Unders

20 Burpees

09 April 2015

Thursday 9 April

METCON:
4 RFT:
10 OH lunges w/ bar (95/65)
15 Hand Release Push-Ups
10 Strict Press (95/65)

07 April 2015

Wednesday 8 April

Strength: 
15 MIN 1RM Snatch (sq. or Power)
METCON:
7 MIN AMRAP:
7 Deadlifts (225/135)
7 Box Jumps (20/18”)
REST 2 Minutes..
5 MIN AMRAP
5 Deadlifts (275/175)
5 Box Jumps (24/20”)
REST 2 Minutes…
3 MIN AMRAP
3 Deadlifts (315/215)
3 Box Jumps (30/24”)

Tuesday 7 April

Skill/Strength:  
OHS (3x10-15 or max unbroken reps at 90%BW)
METCON:
NANCY:
5 RFT
400M Run
15 OHS (95/65)

06 April 2015

Monday 6 April

Strength: 
15 MIN 1RM Back Squat
METCON:
16 MIN ASCENDING AMRAP:
2 Clean & Jerks (185/125)
2 Front Sq. (185/125)
2 Pull Ups
4 Clean & Jerks
4 Front Sq.
4 Pull Ups

03 April 2015

Friday 3 April

STRENGTH/Skill:
Jerk 5/5/3/1+ (70,75,85,95%)
METCON:
Angie:
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats

02 April 2015

Thursday 2 April

Strength: 
Back Sq. 5/5/3/1+ (70,75,85,95%)
METCON:
13 Minute AMRAP
5 HSPU
10 Hang Power Cleans (115/85)