31 August 2016

Thursday, 1 Sept 16

Strength:
A) 3X5 Over-Head Squat (Build)
B) 3X5 Front Squat (Build)

WOD:
5 rounds, each for time (goal is negative splits)
21 Wall ball Shots
14 Box Overs (24/20)
7 Strict HSPUs (sub HR pushups)

30 August 2016

Wednesday, 31 Aug 16

STRENGTH
12 min EMON
Evens 1.1.1 Deadlift 85%
Odds 30 seconds of T2B

WOD:
9-7-5
Thrusters
pull ups
Rest 6 mins
Repeat 3X

29 August 2016

Monday, 29 Aug 16

STRENGTH
CP-battery Test
15 min. To find 1RM Max Power Clean
2 min. Rest
8 minutes max power cleans @90%

WOD
Annie 
40-30-20-10
Double Unders
Sit-ups

Tuesday, 30 Aug 16

Tuesday, 29 Aug 16

Strength:
A) 3X5 Back Squat (Build)
Go heavier than last week
B) 3X 6/6 deficit Lunges

WOD:
8 min AMRAP
4X30m Shuttle Run (120m Total)
12 Russian KBS
6 Strict T2B (or as high as possible)

25 August 2016

Friday, 25 Aug 16

STRENGTH
5 Rounds Bear Complex (Build)
1 Power clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 push Press

WOD
Elizabeth
21-15-9
Power cleans (135, 95)
Ring Dips

Then, rest 2 mins
Max effort T2B in 2 mins

24 August 2016

Thursday, 25 Aug 16

WOD
5 rounds, (peace so there is as little variance as possible between rounds)
50 double unders
8 DB or KB Snatches-Left
30m Waiter’s Walk- Left
8 DB or KB Snatches-Right
30m Waiter’s Walk- Right 

STRENGTH
B1) 4X6-10 Snatch Grip Bent Over Rows, rest 10s
B2) 4X6-10 Feet Elevated Ring Rows, rest 10s
B3) 4X6-10 Weighted Y-Holds, rest 2-3m

23 August 2016

Wednesday, 24 Aug 16

Strength:
A) 3X 1.1.1.1.1 Deadlift (reset every rep)
*Build to heavy as long as reps are crisp
B) 3x 6-12 Chinups

WOD
15-12-9-6
Burpee Box Overs (24/20)
Run 200m

22 August 2016

Tuesday, 22 Aug 16

Skill
HSPUs progression
4 rounds
5-10 HSPUs (scale with plates as needed to practice kip) or handstand holds
10-15 true push-ups
15-20 banded triceps push-downs

WOD
A) 9min Partner AMRAP @ 75%
Run 200m (partner holds ball OH)
12 WBS (partner planks)
rest 3 min
B) Repeat AMRAP @ 100%

21 August 2016

Monday, 22 August 16

STRENGTH
4x6 Front Squat (Build)
4x6 Overhead Squat (Build)

WOD
Fran
21-15-9
Thrusters
Pull ups

Then, Rest 2 mins
Max Effort Double Unders in 2 mins

18 August 2016

Friday, 19 Aug 16

STRENGTH
A) 4x6 Overhead Squat
B) 4x 1 Push Press + 2 Split Jerk
WOD
1-2-3-4-5-6-7-8-9-10
Deadlift 275/175
Hand Release Pushups

17 August 2016

Thursday, 17 Aug 16

WOD
As many rounds as possible in 20 min
5 Pull-ups
10 Push-ups
15 Squats

WOD
15-12-9
HSPUs
T2B
Power Cleans (135/95)

16 August 2016

Wednesday, 17 Aug 16

STRENGTH:
A) 3X3 High Hang Power Snatch
B) 3×3 Hang Power Snatch
C) 3X3 Power Snatch from 1″ Off Floor

WOD: 4 Rounds (Start next round every 5 mins)
12 Thrusters 115/75
12 C2B pull ups
100m sprint

15 August 2016

Tuesday, 16 Aug 16

Skill with Muscle Ups:
4 rounds
3-6 Muscle Ups, No Rest
5-10 Strict Ring Pullups (slow and controlled), No Rest
5-10 Toes Through Rings, rest 3 min
Without Muscle Ups:
4 rounds
5-10 Strict Ring Pullups (slow and controlled), or ring rows
5 Hips to Rings, or 10 kips on a bar
5 MU Transitions + Dip on Low Rings, rest 3 min:
Partner WOD:
Run 400m (U go I go, both partners take ball)
80 Alternating Partner WBS
120 Alternating Partner WB Situps
80 Alternating Partner WBS
Run 400m (U go I go, both partners take ball)

Monday, 15 Aug 16

STRENGTH:
A) 3X8 Back Squats (build)
B) 3X6 Front Squats (build)
WOD:
4 rounds
ME Burpees in 30 sec – 30s off
ME Double Unders in 30s – 30s off
REST 2 min
4 rounds
ME Sit Ups in 30 sec – 30s off
ME Air Squats in 30s – 30s off

11 August 2016

Friday, 12 Aug 16

STRENGTH:
A) 5 sets of the complex
1 Push Press + 2 Push Jerk + 3 Split Jerk
*build to a heavy
WOD:
B) 12 min EMOM
E: ME Wide Grip Pullups in 30s
***get as many as possible every round, but scale down if you cant get more than 4
O: 1.1.1 Power Cleans @ 70-80% 1RM

10 August 2016

Thursday, 11 Aug 16

Thursday, 11 Aug 16

WOD:
A) 5 Rounds, Each for time (go all out!)
100m sprint
12 Alt DB Snatches
24 AbMat Situps

Rest 10 min

B) 12m EMOM
E: 20-30s Ring Support Hold
O: 30s ME Double Unders

09 August 2016

Wednesday, 9 Aug 16

STRENGTH:
A) 5X5 RDL
*build up to a heavy
B) 1X12 Sumo DL
*3 sec down

WOD:
Partner WOD – You Go/I Go – 5 rounds each
120m Shuttle Run (4X30m)
10 Med Ball Clean + WBS
10 Russian Twists

08 August 2016

Tuesday, 9 Aug 16

STRENGTH:
HSPU progression
5-15 HSPU (scale as needed, put plates and ad mats under head. Work on kip) or wall-walks
15 True push-ups
15 banded triceps push-downs

WOD:
Partner WOD- 2 rounds – “Follow the Leader” style
400m run
20 Slam Balls + 20 OH walking Lunges (w/ the slam ball)
Farmers Carry 100m (53/35)

07 August 2016

Monday, 8 Aug 16

STRENGTH:
A) 5X5 Back Squats
*build up to a heavy
B) 5X 6/6 Deficit Weighted Lunges

WOD: 12 min EMOM
E: ME Strict Chin-ups in 30s
***get as many as possible every round, but scale down if you cant get more than 4
O: ME Abs (coaches choice) in 30s

04 August 2016

Friday, 5 Aug 16

STRENGTH:

4X3 Clean Deadlift + Jump
4X3 Clean High Pull
4X3 Power Clean

WOD:

3 rounds for time
400m run
15 Slam Balls
9 Burpee C2B Pullups

03 August 2016

Thursday, 4 Aug 16

WOD:
A) 5 rounds, each for time
50, 25, or 15 Double Unders
8/8 KB or DB Snatch (53/35)
16 Goblet Squats

STRENGTH:
B1) 4X 5-10 Wide Grip Strict Pullups, rest 10s
B2) 4X 10 Bent Over Rows (Clean Grip), rest 10s
B3) 4X 10 Chin-ups
STRENGTH meant to be done after WOD

02 August 2016

Wednesday, 3 Aug 16

WOD:

AMRAP 12 min

7 HSPU

Walking Lunge 50′

14 KB Swings (53/35)

Walking Lunge 50′ 

01 August 2016

Tuesday, 2 Aug 16

uesday, 2 Aug 16

Front Squat:

1*5 60%
1*5 70%
1*5 75%
1*5 80%

WOD:
5 Sets of the Following Complex
High Hang Squat Clean,

Hang Squat Clean,

Squat Clean,

Push Press,

Push Jerk

Do not drop the bar until the complex is complete, rest as needed in between sets.