Thursday, April 24th

WU:
3 Rounds
Jumping Jacks x 20
PVC Good Morning x 15
Push Up x 10
Pull Up x 5

Strength:
Deadlift
1 x 15 @ 35%
1 x 12 @ 45%
1 x 9 @ 55%
1 x 6 @ 65%

Push/Split Jerk
1 x 3 @ 65%, 70%, 75%, 80%

WOD:
4 Rounds for time! 12 min Max
Dubs x 30
KB Swings x 20 (55/35)
Burpee Pull-Up x 10

Cash Out:
Man Makers x 30 (35/20)
Every 5 Man Makers, perform 10 Jumping Lunges (total)
-Push up + R. Row + L. Row + Power Clean + Press (No Squat Clean today)

 


Wednesday, April 23rd

WU:
Row x 1000m @ 20 s/m

D.O.W.

a)3 x Complex (65/45)
SGDL + Mid Hang Muscle Snatch + OHS + Power Snatch + Pressing Snatch Balance

1b) HBBS
1 x 10 @ 70%
1 x 8 @ 75%
1 x 6 @ 80%
1 x 4 @ 85%

2B) Snatch Balance 4 x 5 @ 50% 1RM Snatch

C)Snatch
2 x 3 @ 60%
2 x 2 @ 65%
3 x 1 @ 75%

Cash Out:
6 x 300m Sprints
Rest 1 min b/w sprints.  Must come in under 1:20/1:40 to count as a completed round.  If you fail, you must add an additional 100m sprint at the end for each failed 300m run.

 


Tuesday, April 22nd

 

WU:
3 rounds
Dubs x 25
Situps x 15
Push Up + x 10

Strength:
Strict Press
1 x 8 @ 65%, 1 x 6 @ 70%, 1 x 4 @ 75%, 1 x 4 @ 80%
1- Arm Heavy DB Row
1 x 5/arm

WOD: 
3 AMRAPS - No Rest b/w Wods - Only full rounds count!
4 min Running Clock
Run x 300m
then, AMRAP
Box Jump x 10 (30/24")
Burpee x 5

4 min Running Clock
Run x 400m
then, AMRAP
DB Push Press x 10 (35/20)
T2B x 5

4 min running clock
Run x 500m
Bear Crawl x 15m = 1 round

Cash Out:
300 FLR
10 sec L-Hang every time you break a set

 


Monday, April 21st

 

*Please come prepared with your weights written down or memorized prior to class.  This will increase the amount of time you have to warm up and complete your workout.

WU:
Run x 300m
Goblet Squat x 25
Lunge x 20
Push Up x 15
PullUp x 10

Strength:
Front Squat
5 x 5 (60%, 70% x 2, 75% x 2) - use 95% of 1RM to determine your weights
1-Legged KB Deadlift 5 x 5/leg

WOD:
6 min AMRAP
Squat Cleans x 1,2,3,4,5…(165/105)
Pull-Ups x 1,2,3,4,5...

Cash Out:
Foam Roll: Low Back/Quads
Couch Stretch x 1 min/leg
Stretch Hamstrings/Hips or practice a new mobility technique for areas that you need to work on.

 


Friday, April 18th

 

*We will only be open from 10:30am - 1pm today for Good Friday.  It will be an open gym format, but you may also do D.O.W. and/or your squats for today.

**We will have normal Saturday schedule.

D.O.W.

a) 2 Rounds
Run x 300m
Power Snatch + OHS x 15 (75/45) 
*This is not for time, but as warm up

b) HBBS
1 x 8 @ 60% (Use 95% of 1RM)
1 x 8 @ 65%
1 x 6 @ 70%
1 x 4 @ 75%
1 x ME @ 60% (Your last set is an all out effort single set.  Goal this week is 15+ reps as a final set)

c) 5 x Complex @  60% 1RM
SG DL + Hang High Pull + Power Snatch + OHS + Full Snatch

d) High Hang Snatch 5 x 2
50%-55%-60%-65%-70%

Cash Out:
For time: Run/Sprint x ~1750m (5 full laps around the block)
Alternate Run/Jogs and Sprints (85% ME) each corner.  Run/jog one side, then sprint the next. Continue for 5 laps.  Try to keep your normal run pace after sprint intervals.

 

 


Thursday, April 17th

 

WU:
PVC Pass Through x 15
PVC OHS x 15
PVC Twist x 15
Bear Crawl x gym (2x)
Inch Worm x 15

Strength:
Deadlifts
1 x 15 @ 30%
1 x 12 @ 40%
1 x 9 @ 50%
1 x 6 @ 60%

Push Jerks
1 x 3 @ 60%, 65%, 70%, 75%
4 Sets of 3 total at above weights.

WOD:
For Reps
2 min ME KB Snatch (alternate each rep) (55/35)
1 min ME Burpees
2 min ME KB Clean & Jerk (Alternate each rep)
1 min ME Burpees
2 min ME KB Swings
-rest 1 min-
Sprint 1200m for time.
Your score is the number of reps completed above, deducted from your total row time in seconds.
Ex: You accumulate 175 total reps with the KB and burpees. You then row a 5 min 1200 (300 secs)  Your score would be 125 (300-175).  Lowest score is what we are after.

Cash Out:
100 x Pushups
100 x situps 


Wednesday, April 16th

 

**Schedule update:  Friday we will have an short open gym period during the day ONLY for Good Friday!  We will be open from 10:30am - 1pm as an Open Gym format.  Ii will still program the days squats and D.O.W. should you want to follow it.  Saturday we will be open regular schedule with Coach Eric.

WU:
Run x 400m
Squat/Lunge x 30
Pull Up x 20

Strength/Skill:
Front Squat (using 95% of your max)
1 x 5 @ 60%
1 x 5 @ 65%
2 x 5 @ 70%
Box Jump 4 x 8 (30/24)

WOD:
3 Rounds for time!
Run x 300m
Thrusters x 15 (95/65)

Cash Out:
300 FLR
T2B x 5 each time you break a set on the plank

 


Tuesday, April 15th

 

WU:
3 Rounds
High Knees x 25
Situps x 20
Push Ups x 10

D.O.W.

a) 6xBB Complex (1 @ 75/45, 85/55, 95/65)
Deadlift x 6, BB Row x 6, Hang Squat Clean x 6, Push Press x 6, Push Up x 6

b) Strict Press
1 x 10 @ 60%
1 x 8 @ 65%
1 x 6 @ 70%
1 x 4 @ 75%

c) Work up to a heavy set: Hang Squat Clean + 1 TNG Power Clean


Cash Out/Intensity:

5 Rounds for reps - 1:30 work/:30 rest
Row x 300m/200m
Rower Knee Tucks x ME


Monday, April 14th

 

WU:
3 Rounds:
Wall Ball x 12
Push Up x 8
Strict Pull Up x 6

Strength:
This cycle will be using 95% of your 1RM.  I do not suggest you fluffing your numbers as you will be lifting heavy each day, and with a fair amount of volume.  Be smart about this cycle, and listen to your body.  Please come to gym prepared with what weights you will be lifting for the day.
HBBS (percentages based on 95% of 1RM)
1 x 10 @ 65%
1 x 8 @ 70%
1 x 6 @ 75%
2 x 3 @ 80%
Walking Lunge 5 x 10 (total) - stretch quads while lunging

WOD:
8 min AMRAP
Buy In: Burpees x 60
then, as many rounds of:
HSPU x 5
Pull Ups x 10
Mountain Climbers x 20/leg (40 ct total)

Cash Out:
Flutter Kicks x 300
Couch Stretch 1 min/leg
Foam Roll quads/low back

 


Friday, April 11th

 

Open Gym

-or-

10 Rounds for time
SDHP x 7 (95/65)
Hang Power Clean x 5
Push Press x 3

 


Thursday, April 10th

 

WU:
Foam Roll/mobility (quads, IT band, calves)
Couch Stretch 2 x :30/leg

WOD 1:
EOMOM - 10 mins (Every 2 mins complete)
Run x 200m
Burpee x 5

Rest 2 mins

WOD 2:
10 AMRAP
Bear Crawl x ~30m (gym length)
Broad Jump x ~30 m

Rest 2 min

WOD 3:
HSPU/Push Up ladder
min 1: 2 HSPU, 2 pushups (Scaled: Slam Balls for HSPU 50/30)
min 2: 4 HSPU, 4 pushups
min 3: 6 HSPU, 6 pushups
-continue until you fail to complete required reps for that minute.

Cash Out:
Atomic Situps x 50 (25/15)



Wednesday, April 9th

 

WU:
Row x 1200m @ easy pace

Strength:
25 mins to work up to 1RM Back Squat

WOD:
AMRAP - 8 mins
KB Swing x 2,4,6,8…
KB OH Lunge x 2,4,6,8…
Perform 2 KB swings, then 2 OH Lunges (total) with KB.  Next round start with 4 KBS, then 4 OH Lunge. Continue as high as you can until time expires.

Cash Out:
Run 4 x 600m
or
Man Makers x 30 (35/20) & TGU x 30 (35/20)

 


Tuesday, April 8th

 

WU:
Run x 600m
Wall Squat x 10
PVC OHS x 10
PVC Pass Through x 10

D.O.W.

a) Barbell Complex for Warm up (45#) x 3
- all reps x 3: SG DL + Sn Pull + Hang Muscle Snatch + OHS + Snatch Balance

b) Snatch Grip Deadlift 3 x 5 @ 40%, 50%, 60% of DL Max

c) Snatch Pulls 5 x 3 @ 85% Snatch Max
Pull Ups (Strict) 5 x 5

d) 3 Position Snatch (Floor, Hang, Mid-Hang) 5 x 1 @ 60% x 3, 70% x 2

Intensity/Cash Out:
5 Rounds
DB Snatch (Heavy ~50% of 1RM Snatch) x 2,4,6,8,10 total
Dubs x 20,40,60,80,100 (Scaled: run x 200 between sets)

 


Monday, April 7th

 

WU:
3 Rounds
Body Rows x 10
Pushups x 10
Lunge x 10/leg

PW:
20 mins to work to a max Strict Press

WOD:
Tabata
DB Thrusters (35/20)
Burpees
Box Jumps (24/20)
8 rounds/exercise of :20 work/ :10 rest with a 1 min break b/w rounds.  Score ea exercise for max reps, individually.

Cash Out:
300 FLR
Ring Dips (Scale: Ring Push Ups) x 30

 


Friday, April 4th

 

WU:
Row x 1000m @ 18 s/m
Foam Roll Hams/Low Back

Strength/Skill:
Weighted Pull-Ups x 5,4,3,2,1
Plyo Push-ups 5 x 10

WOD:
Row x 50 cal
Burpees x 40
T2B x 30
Pull-Ups x 20
Deadlifts x 10 (275/185)

Cash Out:
Hollow Rocks x 20
Banana/Superman x 20 Each way
Plank x 2 mins

 


Thursday, April 3rd

 

WU:
2 rounds
PVC Pass Through x 10
PVC Figure 8 x 10
PVC OHS x 10
then:
Slam Ball Toss over Bar x 20

Strength:
OHS 5 x 3 (Increase weight ea set)
- hold weight for :10 OH on 3rd rep of each set
HS Hold 5 x :30

WOD:
AMRAP - 12 mins
Straight leg sit-ups (must touch toes/ankles) x 15
Jumping Squats x 25

Cash Out - You Choose, but point is only valid for completion as written
a) Weighted Slam Ball Run x 1200m (30/20) - Completion only
b) Run Mile Sprint (must be done under 8:15/9:15) 
c) 2k Row under 7:30 men/8:40women

 


Wednesday, April 2nd

 

WU:
Jump Rope Basics
or
Dubs x 150

Strength:
KB Ladder 1-10-1 (Rest 1:1)

WOD: - 15 min cap
Run x 400m
KB Snatch x 30 (55/35)
KB OH Walking Lunge x 20
Box Jump x 30 (30/24)
KB OH Walking Lunge x 20
KB Snatch x 30
Run x 400m
*Break up KB Snatch and OH Lunges evenly between right and left hand.

Cash Out:
Wall Balls x 75 (30/20 @ 9')
Each time you break a set/drop weight…you must do ring push ups x 10

 


 

 

Tuesday, April 1st

WU:
Run x 600m
Burpees x 25

D.O.W.

a) 4 x Barbell Complex (75/45, 85/55, 95/65, 105/75)
6x Deadlift + 6x BB Row + 6x Hang Squat clean + 6x Push Press + 6x Push ups

b) Clean Segment Pulls 5 x 1 (65%, 70%, 75%, 80% x 2 of 1RM Power Clean)
- BB holds at 1" from floor, knees, hips, and finish/shrug: hold for ~:02
Strict Pull-Ups 5 x 5

c) 5 x Complex: Clean High Pulls x 2 + Power Clean & Jerk x 1 (80%)

d) Power Clean & Jerk 5 x 1 @ 85%

Cash Out:
Sprint Intervals 6 x 85m
Rest as needed between sets.  Should be a minimum of :45-1min so that you are able to give 100% on each sprint.

 


Monday, March 31st

 

This evening we will have add in a 6pm class to help reduce the volume in the evening classes.  First 12-15 people in the door will be allowed to do the 530p class.  If you arrive at 5:29p and are #16 then you will be asked to wait for the 6p class.

WU:
2 Rounds
Wall Squat x 5
Air Squat x 10
Jumping Air Squat x 10
Lunge x 10 (total)
Jump Lunge x 10 (total)

Strength:
Work up to a heavy set of 3 reps Front Squat
During rests, add in a set of 3 standing broad jumps for max distance.

WOD:
5 Rounds for working time!
Run x 200m
Bear Complex x 3 (135/95)
Rest :30 b/w sets.

*If the bar drops or rests on the ground, you must stop and perform 5 x burpees before you may begin again. You must also begin your entire round of Bear Complex over again.  Ex: If on your 2nd set of complex's you drop the bar or rest it on the ground, you must start over again after your 5 burpees with 3 new bear complex sets.   
**Do the sets as fast as possible, and deduct your rest (2:00 min) from total time on clock to get your working time.  Hold yourself to a strict :30 rest so that your time is accurate.

Cash Out:
Burpee Pull-ups x 30
Guys, use the tall bars so that you have to work for the pull up.  Ladies can use the rings to set at appropriate height or the chrome bars on the back rig.


 


Friday, March 28th

 

*This is the last week we will only be holding a 9am Saturday Class.  10am is still reserved for those being judged on 14.5.  Next week, we will return to regular schedule.  
**On Monday, we will have a 6pm class begin to help spread out the 530p class.  We will take the first 12-15 people (coaches discretion) that walk into the door and notify the coach they are there.  If you do not fall in that number, regardless of when you arrive, then you will begin class at 6pm.

OPEN GYM

-or-

Work up to a heavy Clean & Jerk

then:
14.5
21-18-15-12-9-6-3
Thrusters (95/65)
Bar Facing Burpees

 


Thursday, March 27th

 

WU:
5-10 mins Jump Rope Basics:
Singles, crosses, skiers, skips, etc...

PW:
Pendlay Row 5 x 5 (Heavy)
Ring Dips 5 x 10

WOD:
5 Rounds for time!
Dubs x 30 (working x 15, Singles x 90)
Weighted Walking Lunge x 20m (2 db/kbs @ 35/20)

Cash Out:
Floor Press 5 x 8 + Floor Wipers 5 x 8 (ea side) - perform as a single set of 8 Floor press followed by 8/side floor wipers!
*After completing your set of 8 floor press, immediately go into your 8 reps each leg of floor wipers.  Both feet touch the weight on the left side, come back to middle (6") then up and touch the weight to the right side.  Do this 7 more times.

 


Wednesday, March 26th

 

WU:
Burpees x 60

Strength/Skill:
5 Rounds for work, not time!
KB C&J 2 @ 55/35 x 10
Atomic Situps x 10 (25/15)

WOD:
AMRAP - 10 mins
KB Swings x 15 (55/35)
Box Jumps x 10 (30/24)

Cash Out:
TGU x 30 (35/20) - Total
Russian Twists x 30 (35/20) - total

 


Tuesday, March 25th

 

WU:
3 Rounds
PVC Good Morning x 10
PVC Pass Through x 10
PVC OHS x 10
PVC Torso Twist x 10

D.O.W.

Work Up to a heavy set of 5 x TNG Deadlifts

-then-

Hang Power Snatch + Full Snatch 5 x 3 (50%,60%,70% x 3)

-then-

OHS 3 x 5 @ 50%
OHS 2 x 3 @ 65%
OHS 5 x 1 @ 80%

Intensity:
Row x 3000m @ Easy Pace
or
300 F.L.R.

 


Monday, March 24th

 

WU:
3 Rounds
Jumping jacks x 20
Jumping Squats x 15
Push Ups x 10

Strength:
AMRAP - 5 mins
Bodyweight Back Squat x ME Reps.
Ladies use 70% BW or higher if comfortable with weight. Rest as needed, but try and complete as many full depth back squats as you can in the 5 mins.  Record rep count.

WOD:
Strict Dead Hang Pull-ups x 10,9,8,7…1 (Scaled: Body Rows w/ feet on box)
Strict HSPU x 1,2,3,4…10 (Scaled: Strict DB Shoulder Press)

Cash out:
10 min KB Challenge - (35/25)
RH Swing, RH Lunge, LH Swing, LH Lunge, RH C&J, Slasher to Halo, LH C&J, Slasher to Halo, Figure 8's x 2. Do your best to hold KB entire time.

 

 


Friday, March 21st

 

OPEN GYM

-or-

Workout 14.4

14 minute AMRAP:
60-calorie row 
50 toes-to-bar
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

 

 


 

 

Thursday, March 20th

WU:
Row x 1000m
Goblet Squat + :05 hold/ea x 10

PW: 30 mins Max Work time!
Front Squat Only 2 x 6 @ 50%
Front Squat Only 2 x 5 @ 65%
Front Squat Only 1 x 3 @ 80%
Work from here to new 1RM Front Squat

WOD: EMOM - 10 mins
Squat Clean x 1 using 50% of new 1RM FS as weight
Dubs x 10 (Singles x 20)

Cash Out:
Man Makers x 25 (35/20)
Every set of 5 man makers - Sprint x 100m, then Jog x 100m
Use the 200m marker for the run.  Sprint half way, then jog back for next set of 5

 


 

Wednesday, March 19th

*Body Analytics will be back at the gym this evening for the final time before the end of the challenge.  If you signed up to do it tonight or wish to have your body fat analysis, please show up b/w 4-7p.  Cost is $100 for both tests.  No Refunds, so please make sure you are available to have them both handled, or make other arrangements prior to payment.

WU:
Run x 600m
Deadbug & Spiderman

PW:
KB Snatch + TGU 3 x 3/arm (55/35)
T2B 3 x 10 (Strict T2B 3 x 5 - no swing, feet must make contact)

WOD:
3 Rounds
Run x 300m
Burpees x 20
MB Situps x 20 (20/14)
Box Jumps x 20 (24/20")

CashOut:
300 FLR

 


Tuesday, March 18th

 

WU:

Wall Squat x 10
Squat x 15
Jump Squat x 20
Jump Tuck x 15
Inch Worm x 10

D.O.W.

a) 6 way Barbell Complex
6x Deadlift + 6x Bent Over Row (Back Parallel) + 6x Hang Clean + 6x Push Press + 6x Front Squat + 6x Back Squat + 6x pushups
Do 3 sets with ~2 mins rest between sets.  Begin complex and do not put the bb down until the pushups.  Weight increases ea set: 75/45, 85/55, 95/65

b) Barski Clean x 5 increasing weight each time.
-Barski Clean = 3 consecutive High Hang Cleans without dropping the bar or using straps

c) Sotts Press 5 x 3 (moderate wt to work on form/positioning)

 

Intensity:
10 x (:30/:30) on Rower - starting at 150m/120m and increasing by 1m each interval. Go 10 rounds or until you fail to reach goal.

 


 

Monday, March 17th

*No Lunch Class Today!

WU:
Run x 600m
Squat/Lunge x 30
Situps x 20
Body Row x 15

WOD:
"Cindy"
AMRAP - 20 mins
Pull ups x 5 (Body Rows - feet in front of pole)
Pushups x 10 (Use plates for pushups if chalking up on pullups)
Squats x 15

Your total number of completed rounds will equal the number of points you generate for your team on the paleo challenge.  We will add these to your total rounds at the end of the challenge when we repeat "Cindy"

*We will squat later in the week at 105% after your legs recover from todays wod

Cash Out:
Couch Stretch x 1 min/leg
Mobility: Shoulders/hamstrings

 


Friday, March 14th

 

Of Note:
1) No Lunch Class on Monday 3/17
2) Saturday, we will do judging for 14.3 after the discussion on recovery from PurePharma and on Paleo for the challenge. Feel free to also do 14.3 today at the gym if your are restricted on time.  
3) Body Analytics will be at the gym today starting at 3:30p and going till we get everyone finished. Its first come, first served and takes roughly 10 mins/person.  Bring a swimsuit and do not eat 2 hours before you get dunked.  Yes, you will be submerged in the tank.  More info on the "Crew" page.

OPEN GYM

-or-

Games Wod 14.3

8 minute AMRAP:

10 deadlifts, 135 / 95 lb. 
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb. 
15 box jumps, 24 / 20 inch

- or -
"DOW"
5 x Power Snatch + OHS + Full Squat Snatch (75/45+)
then:
5 x 2 Snatch High Pulls
5 x 5 OHS
then:
6 x 2 Full Snatch @ 65%

 


Thursday, March 13th

 

WU:
Run x 400m
Squat/Lunge x 30
Pushup x 20
Pull Up x 10

Strength:
FS/BS 4 x 2/4 @ 94% of 1RM FS
Box Jump 4 x 5 (30/24)

WOD:
5 Rounds for time
T2B x 10
KB Swing x 15
Dubs x 20

Cash Out:
8 Rounds
Sprint x 100m @ 90-95% effort
Jog x 100m @ 50% effort
Do not stop moving for the 8 rounds. Use the jog portion as recovery and immediately begin 100m sprint when return to start.

 


 

 

Wednesday, March 12th

"D.O.W." - Day Of Work!

WU:
Wall Squat 2 x 5
Squat 2 x 10
Squat Jump 2 x 10
Tuck Jump 2 x 5
PVC Pass Through & OHS 2 x 5

Strength/Technique:
a) 3 Pos Cleans 3 x 1 + Pause @ 50%

b) Work up to heavy TNG clean + hang clean (Full)

c) Strict Press/PP 3 x 3/6  @ 50/60/70% of Strict Press Max
Jerks 3 x 3 @ 70% 1RM Jerk
Jerks 3 x 1 @ 80%
Jerks 3 x 1 @ 85%

Intensity:
Row x 1000m for time! (3:40/2:00)

 


 

Tuesday, March 11th

WU:
2 Rounds
Jumping Jacks x 30
Pushups x 20
Jump Lunges x 10/leg

Strength/PW:
"Tail Pipe"
3 Rounds for time - All out!
P1: Row x 250m
P2: KB Rack Hold 2 @ 55/35lbs
Switch to complete one round

WOD:
Partner AMRAP - 12 mins (Same Partner as "Tail Pipe")
Burpees x 6
KB Weighted Step Ups x 8 (55/35 - 20")
KB Swings x 12
Rotate through round, alternating b/w each exercise with one person completing each movement in its entirety.

Cash Out:
Floor Press - work to heavy set of 3

 


Monday, March 10th

 

WU:

Wall Squat 2 x 5 
Goblet Squat 2 x 10
Lunge 2 x 10
Body Row 2 x 10

Strength:
FS/BS 4 x 2/4 @ 100% 
Strict Pull Up/Dead Hang 4 x 10 (4 x 5 Negative)

WOD:
Atomic Sit-up x 75 (25/15)
*Cap 12 min 

Cashout:
TGU (Heavy) 3 x 3/arm
Ring Support 3 x 1 min

 


Friday, March 7th

 

WU:
Dynamic & Stretch

WOD:
Every 2 mins for 24 mins. Alternate exercises

1) Run x 300m/200m Scaled
Broad Jump x 5

2) Row x 300m
Situps x 10

Rest balance of 2 mins.

 


Thursday, March 6th

 

WU:
Wall Squat 2 x 5
KB Swing 2 x 10
Goblet Squat 2 x 15

Strength:
FS/BS 4 x 2/4 @ 94% of 95% 1RM FS
Partner GH Raise 4 x 6

WOD:
AMRAP - 12 mins
KB Snatch x 12 total (55/35)
Burpee Pull up x 8
* Ladies - lower the rings down to a height just above reach so that you may jump through the burpee and pull up using rings rather than a fixed bar.

Technique/Cash Out:
Floor Press 5 x 8 (Increase wt ea set of 5)
Box Jump 5 x 3 (30/24+ try to increase height each jump)

 


Wednesday, March 5th

 

WU:
Wall Squat x 10
Air Squat x 10
Jumping Squat x 10
Jump Tuck x 10
Inch Worm x 10

Strength:
3 Position Cleans 5 x 1 @ 135/95+ (Ground, Low, High hang)
Deficit HSPU 5 x 5

WOD:
2 Rounds:
Deadlift x 15 (135/95)
T2B x 15
Hang Power Clean x 15 (135/95)
Ring Dip x 15
Situp x 15

Technique/Cash Out:
Work on Muscle Up Progressions
-or- 
Muscle ups x 15

 


 

 

Tuesday, March 4th

WU:
Row x 1000m @ 18 s/m
Dead Bug x 1 min

Strength:
Strict Press/Push Press/Push Jerk 4 x 3,2,1 @ 75% 1RM Strict Press
Pendlay Row 4 x 8 (Same Wt)

WOD: 
Partners
1) AMRAP - 5 mins
Dubs x 10 (Singles x 20)
Explosive Step-Ups x 6 (20")

-Rest x 2 mins-

2) AMRAP - 5 mins
KB Swings x 10 (55/35)
KB Lunge x 6 (total)

*One person completes each round before other may begin.

Cash Out:
300 FLR
*Hold FLR for 300 sec (5 min cumulative)


Monday, March 3rd

WU:
Burpees x 20
PVC OHS x 20
PVC Pass Through x 10
Pull Up x 10 (Strict)

 

Strength:
FS/BS 4 x 2/4 @ 95% FS Max
Strict Pull Up 4 x 6-8 (Negative 4 x 4)

WOD:
ME Row (Calories) x 3 mins
Rest x 1 min
ME Thruster x 3 mins (95/65)
Rest x 1 min
ME Burpee x 3 mins

Technique/Cash Out:
*Work on strict movement and full range of motion.  No shortcuts!
Pushups x 100
Situps x 100