Strength
Tempo Ring Rows 4x8 3,1,x,1
“Farmer’s Tan”
Teams of 3:
AMRAP 20:
200 Meter Farmers Carry (70’s/53’s)
40 Push Ups
200 Meter Farmers Carry (70’s/53’s)
75 Wall Balls (20/14)
Wednesday 11-15-17
Strength
Strict Press- 4x6 HAP Building.
"Panic attack"
4 Minute AMRAP
5 Power Clean 115, 75
5 Push Press
5 Burpees
1 Muscle Up
Rest 4 minutes
Repeat 2 more times.
Tuesday 11-14-17
On the Minute x 10
2 Power Snatches
followed by…
“Row Down”
4 Rounds:
15 Power Snatches (75/55)
30 Double Unders
250 m Row
After Party:
GHD Sit Ups- 3x20
Ab Mat Sit Ups- 3x25
Monday 11-13-17
1. Back Squat- 3x8. Heavy as possible.
“Dirty 30”
For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders
Friday 11-10-17
Strength
1) DB Strict press- 3x10. Heavy as possible.
“HarDTop”
5 Rounds:
On the 4:00
400 Meter Row
1 Round of “DT” (155/105)
Score is your slowest round
“DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
Thursday 11-9-17
Skill Double Unders
Spend 5-10 minutes trying to PR your double unders.
WOD
4 Rounds
50 Lunges
20 Strict High Pulls From Hip 45,35
50 Double Unders
20 Burpees
Cash Out: 50 DB Lateral Raises at a weight that can be done 15 times unbroken with good form.
Mobility
Wall splits 2 min
Sump squat 2 minutes
High lizard/low lizard 2 min
Wednesday 11-8-17
Back squat
5 sets of 3
followed by…
“Back Lash”
Teams of 2
AMRAP 18:
10 Back Squats from floor 135,95
7 DB Push Press 40,25
7 Box Jumps
Partners complete full round, then switch.
Starting today with a strength/skill section where athletes will complete 5 sets of 3 on back squats... taking 1-2 sets to warmup to working weight. They have the option to stay at the same weight across or to build in weight as they go. The goal is to continue to move exceptionally well at these heavier loads. Teaming up for the conditioning piece, where one partner will complete the full round before switching. If unequipped with bikes, complete 7 Box Jumps (24/20) in replace. The weight on the barbell should be a moderate load that athletes are confident they will complete every round unbroken. It is ok for teams to have multiple bars on the floor for “Back Slash" if they are using different weights.
Monday 11-6-17
Strength
1) Build up to a heavy set of 5 Thruster.
Iron Hide
AMRAP 7
Lateral over bar Burpees
7 Deadlifts 225,135
Deadlifts are every minute on the minute and then the remainder of the time you do as many burpees as possible score is total burpees
Rest 2 minutes
50 Push Ups
50 barbell rows. Weight if necessary.
Saturday 11-4-17
The 50's
50 Wall Balls
50 Push Ups
50 Pull Ups
50 Lunges
50 KB Swings
Friday-11/3/17
Met Con
“Saved by the Bell”
5 Rounds:
21 Air Squats
20/15 Calorie Row
9 Alternating Dumbbell Snatches (50/35)
Choosing a weight on the dumbbell that athletes could complete 20+ repetitions without breaking rhythm. These will be 9 total reps.
Functional Bodybuilding
18-15-12-9
Hammer Curls
Banded Tricep Extensions