Monday 2-11-19

Ring MU Progression

Strength/Skill

(Do 10 BP then 5 RMU rest as needed, then 8/4, 6/3 ect….)

Bench Press

10-8-6-4-2

Ring MU

5-4-3-2-1 (rx+10-8-6-4-2)

(scale ring MU to Bar MU, C2B pull-ups + dips, assisted bar mu, jumping ring mu)

WOD

For time…

30 Clean & Jerk (135/95) 155/105)

30 Burpee Pull-ups (rx+ Burpee C2B)

Saturday 2-9-19

Partner WOD

For time…(split reps however)

100 Wall Balls (20/14)

20 Burpee

100 DL (185/115)

20 Burpee

100 SA KB OH Lunges (35/25)

20 Burpee

100 Pull-ups

20 Burpee

Friday 2-8-19

Strength/Skill

10 min build to a heavy 1 rep Power Clean

then

3 min AMRAP

Squat or Power cleans @ 80%

WOD

For time…

3 Rounds

15 Ab mat sit-ups

10 DB box step ups (35/25 each hand) 20 inch box

5 Hang clean (165/105)

30/25 Cal bike

3 Rounds

15 Ab mat sit-ups

10 DB box step ups (35/25 each hand) 20 inch box

5 Hang clean (165/105)

Cal bike

Thursday 2-7-19

Strength/Skill

Push Press

2-2-2-2

Push Jerk

2-2-2-2

WOD

4 Rounds Score = total calories

3 min

12 DB Snatch (55/35)

14 Pull-ups (rx+C2B)

16 Thruster (95/65) (rx+115/75)

Max cal row with remaining time

2 min rest

Wednesday 2-6-19

4 min Tabata warm up

2 min on rower

2 min on bike

WOD

5 Rounds for time…(35 MIN TC)

10 Box Jumps (24/20)

10 DL (185/115)

10 Ball Slams (20/14)

10 Goblet squats (55/35)

10 KB Push Press (55/35)

10 KBS (55/35)

10 KB SDLHP

10 HRPU

25 DU/ 50 SU

Tuesday 2-5-19

Strength:

E4MOM for 20 min (4 rounds)

15 Cal bike

12 RKBS (70/55)

10 Bench press AHAP

WOD

10 min AMRAP

9 wall balls (20/14)

6 burpee

3 Snatch (135/95)

Monday 2-1-19

Strength/Skill

10-8-6-4-2

Back rack lunges

TGU

2 min rest

WOD

For time 16 min TC

10 Squat cleans 135/95

8 Squat clean 155/105

6 Squat clean 185/125

4 Squat clean 205/135

2 Squat clean 225/155

*** 30 DU 10 T2B after each round ***

Scale

10 SC 95/65

8 105/75

6 115/85

4 135/95

2 155/105

*** 30 SU 10 K2E after each round ***

Saturday 2-2-19

Partner WOD 40 min time cap

5 Rounds for time…

40 Ball slams (20/14)

40 Box jumps 24/20

40 Pull-ups

40 Power Cleans (135/95)

40 Push-ups

400 m row

Friday 2-1-19

Strength:

Strict Press

10-8-6-4-2 (90 sec rest between sets)

WOD

6 min AMRAP

20 Wall balls (20/14)

20 KBS (55/35)

5 min rest

6 min AMRAP

15 T2B

15 Sh. 2 Oh. (115/75)

6 min AMRAP

15 cal row

15 Thruster (95/65)

Thursday 1-31-19

Make up yesterdays workout or…

Strength/Skill

15 min work to a max load of

1 DL

1 Power clean

1 Hang Squat clean

WOD

3 Rounds

500 m row

15 DL (225/155) TNG

15 Burpee

Wednesday 1-30-19

WOD

3 Rounds for time.. (30 min T.C.)

60 DU

30 Floor Press (135/95)

30 Pull-ups

30 KBS (55/35)

30 Wall balls (20/14)

30 med ball sit-ups

Tuesday 1-29-19

Strength:

Front Squat

10-8-6-4-2 (90 sec rest between sets. Add weight each set)

WOD

18 min AMRAP

15/12 Cal Bike

10 Power Cleans (135/95)

10 Alt. Front rack lunges (135/95)

10 HSPU (scale to DB push press 55/35)

Monday 1-28-19

Warm up

500 m row

BB warm up 2 or 3x

5 Snatch grip dl

5 hang snatch high pull

5 snatch balance

5 OHS

5 Snatch

Strength/Skill

10 min EMOM

10 DU

1 Snatch Add wt each round if possible

WOD

30-20-10

Cal row

DB Snatch (55/35)

DB Box step up (hold 1 DB however, 20 in. box)

Saturday 1-27-19

Partner WOD (one person working at a time)

7 min AMRAP

Bear complex (115/75)

3 min Rest

7 min AMRAP

15 Cal Row

10 DB Alt Snatch (55/35)

3 min Rest

7 min AMRAP

10 DB Thruster (45/25)

2 Rope Climb

3 min rest

Friday 1-25-19

Strength/Skill

5 Rounds (1 round every 90 sec)

5 DL @80%

5 Ring MU (scale to bar, jumping bar or 3 Burpee C2B)

WOD

10 min AMRAP

10 Pull-ups

5 DL (135/95)

4 Power Cleans

3 Front Squats

2 Sh. 2 Oh.

1 Thruster

Thursday 1-24-19

Strength:

5 Rounds

5 Bench Press

10 Bent Barbell row

30-50 DU

2 min rest

WOD

15 min AMRAP

10 Push Press (135/95)

10 Burpee Box overs (24/20)

10 T2B

Wednesday 1-23-19

Strength:

4 Rounds

7 Back Squats

3 Front Squats

rest 2 min

WOD

For time…

2000 m row

50 Pistol Squats

30 Hang Clean (155/105)

Tuesday 1-22-19

Strength/Skill

15 min find 1 rep max Snatch

or

15 min EMOM

2 Snatch (adding weight as comfortable)

WOD

50-40-30-20-10

DU

Ab mat sit-ups

*** 6 Snatch (135/95) After each round ***

Monday 1-21-19

Split jerk foot work

quick bb warm up

Strength/Skill

15 min work to 1 rep max Clean & Jerk

or

15 min EMOM

1 Clean & Jerk

WOD (20 min TC)

20/18 Cal bike

12 DL (225/155)

8 HSPU

Saturday 1-19-19

In teams of 3…

For time…

3000 m row (min 250 per)

120 Front rack lunges (135/95)

120 KBS (55/35)

120 med ball sit-ups (20/14)

90 DB Sh. 2 Oh. (45/25)

90 Cal bike