WOD (4 Rounds for reps) 2:00 pullups 2:00 pushups 2:00 air squats 3:00 400m run *when you finish the run, any time left over is rest. Everyone will be on the same stayion at the sametime
Monthly Archives: June 2018
FRIDAY
SKILL STRENGTH (EMOM x 12) 1: 12 ring row 2: 30 sec static banded bar hold WOD (FOR TIME) 150 double unders 24 alt. DB front rack lunges @50/35# 50 DB front squats @50/35# 24 alt. DB front rack lunges 150 double unders
THURSDAY
STRENGTH (E2:00 x 4 sets) 3 hang power snatch + 1 OHS @70% WOD (5 ROUNDS FOR TIME) 600 meter run 12 shoulder to overhead @115/75#
WEDNESDAY
STRENGTH 1RM front Squat WOD “ON RAMP WOD 2” (for time) 10-9-8-7-6-5-4-3-2-1, deadlift @225/155# 5-5-5-5-5-5-5-5-5-5, burpees 1-2-3-4-5-6-7-8-9-10, wallballs @20/14#
TUESDAY
SKILL STRENGTH (EMOM x 12) 1: 30 sec band pull apart hold 2: 30 sec handstand hold WOD (AMRAP in 15) 2-4-6-8-10-12-14 ect. KB SDHP @50/35# KB swings @50/35#
MONDAY
STRENGTH (E2:00 x 3 sets) 4 shoulder press @85% WOD (For time) 10 HSPU 20 T2B 30 power cleans @95/65# 40 burpees REST 5:00 40 burpees 30 power cleans @95/65# 20 t2b 10 HSPU
SATURDAY
BEN’S HAPPY FOR THE WEEKEND! SKILL STRENGTH (EMOM x 12) 1: max HSPU in 30 sec. 2: max v-ups in 30 sec. WOD (3 Rounds for time) 10 pullups 20 Bar facing burpees 300 meter run
FRIDAY
STRENGTH (EMOM x 10) 2 back squats @70% WOD (3 rounds for time) 20 hang power snatches @75/55# 20 wallballs @20/14#
THURSDAY
STRENGTH CLEAN COMPLEX (E2:00 x 4 sets) 3 deadlift + 2 power cleans @85% of clean WOD (AMRAP in 13) 12 deadlifts @155/105# 9 hang power cleans @155/105# 6 push jerks @155/105#
WEDNESDAY
SKILL STRENGTH (EMOM x 8) 1: :30 max banded strict pullups 2: :30 banded plank hold WOD (FOR TIME) 100 box jumps @24/20″ 100 pushups 100 situps 100 air squats
TUESDAY
STRENGTH 1RM bench press WOD (15-12-9-12-15 reps for time) Front squats @115/75# push press @115/75# *run 200 meters after each round
MONDAY
WOD (AMRAP in 7) burpees to plate REST 3:00 (AMRAP in 7) 10 KB swings @50/35# 10 air squats REST 3:00 (AMRAP in 7) calorie row REST 3:00 (AMRAP in 7) 10 goblet squats @50/35# 10 pushups
SATURDAY
STRENGTH (E3:00 x 4 sets) 4 front squats @85% WOD (EMOM x 24) MIN 1: 12/10 cal row MIN 2: 15 push ups MIN 3: 15 KB swings @50/35# MIN 4: 12 alt DB lunges
FRIDAY
STRENGTH 1RM power snatch WOD (10 Rounds for time) 35 double unders 10 alternating DB hang clean and jerks @50/35#
THURSDAY
SKILL STRENGTH (EMOM x 12) 1: :40 sec max DB row 2: :40 sec band pull holds WOD (5 rounds for time) 300 meter run 21 power cleans @95/65# 12 pullups REST 2:00
WEDNESDAY
STRENGTH (EMOM x 9) 3 shoulder press @70% WOD (AMRAP in 15) 2-4-6-8-10-12 ect. alt. DB snatches @50/35# burpees
TUESDAY
DON’T COMPROMISE YOUR SHOULDERS JUST BECAUSE IT’S EASIER FOR NOW. TAKE TIME TO BUILD STRENGTH IN THE RIGHT POSITIONS SO YOU CAN STAY HEALTHY AND STRONG. YOU WILL BE STRONGER IN THE END AND NOT GET NAGGING INJURIES. THIS GOES FOR OTHER MOVEMENTS AS WELL. CONSISTENCY BEFORE INTENSITY. TEAM WOD (2 rounds for time) 600Continue reading “TUESDAY”
MONDAY
SKILL STRENGTH (5 ROUNDS) 10 inchworm walkouts on box max pike HSPU REST 2:00 WOD (FOR TIME) 10-9-8-7-6-5-4-3-2-1 deadlift @225/155# *after each round of deadlifts perform 7 HSPU
SATURDAY
STRENGTH (E1:30 x 7 sets) 2 power cleans + 1 squat cleans + 1 jerk @70% WOD (10 rounds for time) 7 hang power snatches @95/65# 10 t2b
FRIDAY
SKILL STRENGTH (4 rounds for quality) 12 ring rows 20 banded row w/5 sec pause every 5 reps REST 2:00 WOD (4 Rounds for time) 18 box jumps @24/20″ 15 wallball @20/14# 12 burpees to plate
THURSDAY
STRENGTH (E3:00 x4 sets) 4 bench press @85% WOD (E4:00 x 4 rounds) 12 pullups 300 meter rum 12 push press @96/65#
WEDNESDAY
WOD (ON A RUNNING CLOCK FOR REPS) 0:00 – 5:00 Bike calories 5:00 – 10:00 row calories 10:00 – 30:00 30 double unders 20 KB/DB deadlifts @70/50# per hand 10 v-ups
TUESDAY
SKILL STRENGTH (EMOM x 12) 1: 10 RT arm DB press 2: 10 LT arm DB press 3: :40 push up plank hold WOD (AMRAP in 15) 10 power cleans @95/65# 10 HSPU
MONDAY
STRENGTH Back Squat 1RM for the day WOD (FOR TIME) 10-9-8-7-6-5-4-3-2-1, Front Squats @135/95# 20-18-16-14-12-10-8-6-4-2, KB swings @50/35#
SATURDAY
SKILL STRENGTH (5 rounds for quality) max strict pullups 10 kip swings REST 2:00 WOD (FOR TIME) 50 cal row 50 t2b 50 pushups 50 DB box step overs @24/20″