Thursday 6/22/17

Warm-up:

Bike 10 Calories, Spiderman Lunges, Leg Swings, Scorpion, Arm Circles, PVC’s

Specific:  2 Rounds:  10 Scap Push-ups, 10 Ring Rows

3 Rounds:

10 Strict KB Press

5- 10 Strict Pull-ups

10 KB Deadlift (each side) 1 KB

EMOMx16:

A) 8 KB Front Rack Lunges (53's/35's)

B) 6-8 HSPU (Deficit if possible) Can Kip but only if you have 1 strict

C) 8 DB Box Step-Ups (35/25)

D) 40s Plank Hold (elbows)

Monday 6/19/17

Warm-up:

Leg Swings, Dynamic Warm-up, Spiderman Lunge (8 each leg), Scorpion, PVC’s, Burgener warm-up

Specific:  3 x 20 ft (Double KB walk), 3 x 5 Goblet Squat,  3 x 10 Squat Therapy

 Snatch

3x3 at 70%

3x2 at 75%

3x1 at 80%

Conditioning

"Grace"  Benchmark WOD

For Time:

30 Clean & Jerks (135/95#)

EXTRA:

Snatch Pull

5x3 at 100%

Snatch Grip Deadlift (pause at pockets)

3x2 at 110%

Monday 6/12/17

Warm-up:  Dynamic Warm-up,  Leg Swings,  8 Spiderman Lunges, Puppy Dog, PVC’s

Specific:   Burgener Warm-up

 Strength:  

5 x 5 Strict Pull-ups   Sc:  Bent Over KB Row (5 x 10)

5 x 5 Strict Ring Dips  Sc:  Box Dips (As hard as they can make them)

 Met-Con:   15’

AMRAP 3’

12/9 Cal Bike

12  Power Snatch 95/65

Rest 3’

AMRAP 3’

12/9 Cal Bike

12  Power Snatch 95/65

Rest 3’

AMRAP 3’

12/9 Cal Bike

12  Power Snatch 95/65

EXTRA:

3 Rounds, NOT for Time

30 GHD Sit-ups

15 Deadlifts  265/165#

Friday 6/9/17

 Warm-up:  Leg Swings, 25 JJ, 25 JJ, Lizard to Squat (5 each leg), Puppy Dog

Specific:  3 x 20 ft 1 arm Shoulder stability, 3 x 5 Goblet Squats

Clean and Jerk Progression

 Clean & Jerk

65%/3+1  (3 Cleans + 1 Jerk)

70%/3+1

75%/3+1

80%/3+1

(85%/3+1)2

 Conditioning

"Surfer on Acid"

3RFT:

400m Run

21 Burpees

 EXTRA:

Snatch

65%/4

70%/4

75%/4

80%/3

(85%/3)2

 Back Squat

78%/4

83%/1

78%/4

86%/1

78%/4

88%/1

6/10/17

Thursday 6/8/17

Met-Con- Benchmark WOD

 Warm-up:  400 m Run, Leg Swings, 8 Spiderman Lunges, Straddle (windmill stretch), Puppy Dog, PVCs

Specific:  Go Over every movement then 1 Round of each: 5 Reps

 "Fight Gone Bad"

3 Rounds:  18 Total minutes---Score is total number,  ex:  355

1:00 at each station:

Wallballs (20/14#)

Sumo Deadlift High Pull (75/55)

Box Jumps (20")

Push Press (75/55#)

Row for Calories

Rest

Wednesday 5/7/17

 Warm-up:  Leg Swings, 25 JJ, 25 JJ, Lizard to Squat (5 each leg), Puppy Dog

Specific:  3 x 20 ft 1 arm Shoulder stability, 3 x 5 Goblet Squats

Power Clean and Jerk Progression

Met-Con

3RFT:

10 Power Cleans (135/95)  Sc:  115/75#

10 Front Squats

10 Jerks

50 DU Sc:  150 Singles

 EXTRA:  Choose one

Back Squat

79%/5

85%/1

79%/5

87%/1

79%/5

 Or

Snatch (Hang)

60%/4

65%/4

70%/4

(75%/3)3

Tuesday 6/6/17

Warm-up:

General:  Tabata Lunge and Bike/Row, Iron Cross/Scorpion, Inchworm to push up, PVC’s

Specific:  2 Rounds:  100 m Run, 10 KBS, 5 Pull-ups

 Conditioning:

"Helen" ---Benchmark Workout

3RFT:

400m Run

21 KB Swings (53/35#)

12 Pull-ups

 Stamina Training:

EMOM x 12:

Odd: 15 Wallballs (20/14#)

Even: 6 Bar MU  Sc:  4 Chest to Bar and 4 Dips

Friday 6/2/17

Warm-up:

Bike or row (20 cals), Leg Swings,  Puppy Dog, Straddle (8 each leg),  PVC’s

Specific:  3 x 10 Good mornings

3 x 10 sec Handstand hold or taps

For time:

EVENT 4:

60-ft. handstand walk  Sc:  5 Wall Walks

10 toes-to-bars  Sc:  KTE

10 double kettlebell deadlifts 70/53#  or Barbell 300/205#

60-ft. handstand walk

12 toes-to-bars

12 double kettlebell deadlifts

60-ft. handstand walk

14 toes-to-bars

14 double kettlebell deadlifts

60-ft. handstand walk

16 toes-to-bars

16 double kettlebell deadlifts

Men use two 150-lb. kettlebells

Women use two 106-lb. kettlebells

Time cap: 11 minutes