Strength
Deadlift 5x5 Increasing weight (Touch and Go)
Conditioning
For Time:
50 Pull-ups
400m Run
21 Thrusters (95/65)
800m Run
21 Front Squats (95/65)
400m Run
50 Push-Ups
Saturday 7/22/17
Friday 7/21/17
Tabata Bike/Row, Iron Cross, Scorpion, 10 Ring Rows, 10 Squat Therapy, 10 T & Y’s, Shoulder Circles, PVC’s
Power Clean + Front Squat
60%/2+2
65%/2+2
(70%/2+2)3
Conditioning
EMOMx10:
Odd: 5 Thrusters (Climbing)
Even: 200m Run
EXTRA:
Front Squat
75%/3
80%/1
75%/3
83%/1
75%/3
85%/1
Thursday 7/20/17
25 JJ, 25 JJ, 15 Turkish Get-ups(each side), Lizard (5 each leg), Pigeon, PVC’s, Clean Progression
Conditioning
AMRAP 4:
15 Calorie Row
15 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4:00
AMRAP 4:
12 Calorie Row
12 Power Cleans (115/80)
12 Burpee Box Jump Overs (24/20)
Rest 4:00
AMRAP 4:
9 Calorie Row
9 Power Cleans (95/65)
9 Burpee Box Jump Overs (24/20)
Wednesday 7/19/17
Dynamic Warm-up, Knee to chest to lunge and twist, Leg swings, Karate kicks, 5-1 Inchworm to push up, PVC’s
For Time: One after the other
1 Mile Run
1000 m Row
30 Cal Bike
Gymnastics Conditioning
5 Rounds
:20 L-Sits
5 Strict or negative pull-ups
10 Bent Over Row (KB)
EXTRA:
Power Snatch + OHS
60%/2+2
65%/2+2
(70%/2+2)3
Tuesday 7/18/17
200 m Run, 20 Bridges, 20 Donkey Kicks, 20 Fire hydrants, 20 Bulgarian Split squats, Spiderman Lunge, Puppy Dog, PVC’s
Back Squat
75%/5
80%/1
75%/5
83%/1
75%/5
85%/1
Conditioning
3 RFT:
50 Double unders/ 100 Singles
50 RKBS 70/53#
Monday 7/17/17
Warm-up:
25 JJ, 25 JJ, 15 Turkish Get-ups(each side), Lizard (5 each leg), Pigeon, PVC’s
Specific: Clean Progression + Jerk progression
Clean & Jerk
1RM
Conditioning (20’)
5 RFT:
10 Power Snatches (95/65)
10 Box Jump Overs (24/20")
Saturday 7/15/17
Warm-up: 200 m Run, Dynamic warm-up, Leg swings, Lizard, Pigeon, Puppy Dog
Partner WOD:
AMRAP 18'
18 Wall Balls / Squats
18 Lunges with Plate
50 Ft Bear Crawl Sandbag Pull
18 Pull-ups/ Ring Rows
18 Plank Up/Downs
200 m Farmers Carry
`
200 m Run, 20 Bridges, 20 Donkey Kicks, 20 Fire hydrants, 20 Bulgarian Split squats, Spiderman Lunge, Puppy Dog, PVC’s
Power Clean
(65%/2)3
Clean Pull
(100%/3)3
Front Squat
(70%/2)3
EXTRA:
Rowing Conditioning
12 Rounds:
20 Cal Row
Rest 1:00 between rounds
Thursday 7/13/17
Tabata Bike/Row, Iron Cross, Scorpion, 10 Ring Rows, 10 Squat Therapy, 10 T & Y’s, Shoulder Circles, PVC’s, Burgener warm-up
Conditioning
For Time:
20 Cal Row
20 Box Jump Overs (24/20")
20 Power Snatch (75/55)
20 TTB
20 Power Snatch (75/55)
20 Box Jump Overs (24/20")
20 Cal Row
Barbell Conditioning
EMOMx6:
Minutes 1-3: 3 Snatches (165/115) * Pick a weight that you can catch in the squat
Minutes 4-6: 5 Clean & Jerks (165/115)
Wednesday 7/12/17
Dynamic Warm-up, Knee to chest to lunge and twist, Leg swings, Karate kicks, 5-1 Inchworm to push up, PVC’s
Skill: Bar Muscle up Drill ---This is something everyone can do
Conditioning
For Time:
Cal Bike 35/25
800m Run
30 KB Swings (70/53#)
20 Bar-Facing Burpees
Extra:
Back Squat
(70%/3)3
Tuesday 7/11/17
25 JJ, 25 JJ, Straddle, 10 Gate Jumps, 10 Split Jumps, Lizard, Shoulder Stability (3 x 20ft KB walk) (3 x 10 KB Bent over row)
Burgener Warm-up
Power Snatch
(65%/2)3
Snatch Pull
(100%/3)3
Conditioning
AMRAP 15:
60 DU
30 Calorie Row
15 OHS (115/80)
Monday 7/10/17
Tabata Bike/Row, Iron Cross, Scorpion, 10 Ring Rows, 10 Squat Therapy, 10 T & Y’s, Shoulder Circles, PVC’s
Clean & Jerk (20’)
60%/2+1
70%/2+1
75%/2+1
80%/1
85%/1
(90%/1)2
Conditioning
21-15-9:
DB Hang Alternating Squat Snatch (50's/35's)
HSPU Sc: Strict Press with Barbell
Then:
600m Run (3 Laps)
EXTRA:
Front Squat
60%/2
70%/2
75%/2
80%/2
Saturday 7/8/17
Snatch
60%/2
70%/2
75%/2
80%/1
85%/1
(90%/1)2
Conditioning
"Harley Love"
6 Rounds:
13 Thrusters (95/65)
14 Pull-ups
Friday 7/7/17
25 JJ, 25 JJ, Straddle, 10 Gate Jumps, 10 Split Jumps, Lizard, Shoulder Stability (3 x 20ft KB walk) (3 x 10 scap push-ups) Skill:
EMOM: 8
Odd: :20 L Sit
Even: :30 KBS 70/53#
Conditioning
AMRAP 4:00:
400m Run
15 Burpees Over Bar
Max Power Cleans (135/95)
Rest 4:00
AMRAP 4:00:
400m Run,
10 Burpees Over Bar
Max Power Cleans (155/105)
Rest 4:00
AMRAP 4:00: (extra if we have time)
400m Run
5 Burpees Over Bar
Max Power Cleans (185/135
Thursday 7/6/17
Tabata Bike/Row, Iron Cross, Scorpion, 10 Ring Rows, 10 Squat Therapy, 10 V-ups, Shoulder Circles, PVC’s
Clean progression
walk-jog-run (1 lap)
1 Mile Run (timed)
Build to Heavy Triple Power Clean
Wednesday 7/5/17
Dynamic Warm-up, Knee to chest to lunge and twist, Leg swings, Karate kicks, 5-1 Inchworm to push up, PVC’s
Burgener warm-up
Behind the Neck Push Press
5 x 5 light to moderate
Barbell Benchmark
"Isabelle"
30 Snatches 135/95#
EXTRA:
Front Squat
60%/2
70%/2
75%/2
80%/2
*Find 1 RM if you do not have one
Monday 7/3/17
NO CLASS ON THE 4TH!!! HAVE A SAFE 4TH OF JULY
Warm-up:
25 JJ, 25 JJ, Straddle, 10 Gate Jumps, 10 Split Jumps, Lizard, Shoulder Stability (3 x 20ft KB walk) (3 x 10 scap push-ups), Clean Progression
3 Rounds:
5 strict pull-ups
5 Negative HSPU
10 Bent over rows
Strength:
Barbell Cycling
5 Rounds, NOT for time:
5 Power Cleans, 185/125
5 Front Squats, 185/125
* Scaled, choose a moderate to heavy weight
Saturday 7/1/17
Strength:
OHS
60%/2
70%/2
75%/2
80%/2
85%/2
90%/1
95%/1
Conditioning
"Hurricane"
3RFT:
800m Run
21 Power Cleans, 155/105
Friday 6/30/17
25 JJ, 25 JJ, Straddle, 10 Gate Jumps, 10 Split Jumps, Lizard, Shoulder Stability (3 x 20ft KB walk) (3 x 10 scap push-ups) Conditioning
"Jackie" Benchmark WOD
1,000m Row
50 Thrusters (45#)
30 Pull-ups
Conditioning
3 RFT:
20 Cal Bike
20 Cal Row
Rest 1:00
EXTRA:
Clean & Jerk
60%/2+1
70%/2+1
75%/2+1
80%/2+1
(85%/2+1)3
Thursday 6/29/17
Tabata Bike/Row, Iron Cross, Scorpion, (3 rounds) 10 Ring Rows, 10 Squat Therapy, 10 V-ups, Lizard, Couch stretch, Shoulder Circles, PVC’s
Back Squat
60%/2
70%/2
75%/2
80%/2
85%/2
90%/1
95%/1
*If you do not have a 1RM then you can find one.
Conditioning
21-15-9:
Bar Facing Burpees
TTB
