Weightlifting: 3 Position Clean 5 sets 1 x 50% 1 x 53% 1 x 56% 1 x 59% 1 x 62% WOD: “Baseline” 500m row 40 Air squats 30 sit ups 20 Push ups 10 Pull-ups
2018 06 17
Core Work: 30 Banded sit-ups :30 L-Sit Hold 20 Banded sit ups :20 L Sit Hold 10 Banded Sit ups :10 L Sit Hold **100’ Farmer carry between rounds** WOD: “Grace” 30 Clean and Jerks
2018 06 14
Strength: Deadlift 6x4 WOD: 3 Rounds 20 Weighted Step overs 20 push-ups 20 sit-ups 20 cal bike
2018 06 13
Strength: Back Squat 65% x 5 75% x 5 85% x 5+ Good Mornings x 20 WOD: 15 Thrusters 95/65 21 SDLHP 12 Thrusters 15 SDLHP 9 Thrusters 9 SDLHP
2018 06 12
Double Under skill work 8 min Max DU *every 50 DU = 20 air squats WOD: 12 min AMRAP 10-20-30-40-50 Wallballs 5-10-15-20-25 Burpee Pull-ups
2018 06 11
WOD: With a Partner 35 cal bike 40 box overs 40 cleans 155/105 40 T2B 40 Push Jerks 155/105 40 box overs 35 cal bike 40 box overs 40 cleans 135/95 40 T2B 40 Push Jerks 135/95 40 box overs 35 cal bike 30 min time cap Accessory Core Work
2018 06 10
Strength: Front Squat Work to Moderate 3 rep WOD: 3 rounds 30 Wallballs 60 DU 6 Sandbag Cleans
2018 06 07
10 min EMOM 2 Snatches - no Touch and Go WOD: 21-15-9 Kb Swings SDLHP Box jumps 100m shuttle run between rounds
2018 06 06
You Conditioning: 4 sets Max HSPU -after each set 200m run WOD: 15 min AMRAP With a partner P1: 200m Kb front rack carry P2: max bench Press @ 155/85 + max Strict pull-ups
2018 06 06
Core Work 2:00 Bike 20 Banded Sit ups WOD: 21 Lateral Burpees 21 Front Squat 135/95 15 Lateral Burpees 15 Push Press 9 Lateral Burpees 9 Thrusters
2018 06 04