30Nov15

Strength

Shoulder Press (use 90% of your 1 rep max as your training max + 5lbs)
45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+
Perform 10 DB Rows after each of the first 3 sets
WOD

3 x 1 minute work/30 second transition for reps:
DB Push Press (40)(30)
MB Over the Shoulder (50)(30)
Goblet Squat (70)(45)

nov29/15

Strength Backwards Sled Drag @ bodyweight and Ring Supports
4 x 1 minute intervals of each with partner alternating movements
WOD For time:
Sled Push 100yds (135)(90)
200yd Farmers Carry (55)(35)
100 Abmat Situps

27Oct15

Gymnastics  Accumulate as many handstand pushups as you can do in 10 minutes. Practice handstand holds on wall if you cannot perform the pushup. Practice kipping also.
WOD  5 rounds for time:
Run 400m
30 Double-Unders

26Oct15

Strength Snatch (use 90% of your 1 rep max as your training max)
55% x 3, 65% x 3, 75% x 2, 85% x 1, 95% x 1 x 3 sets
Perform 5 Bounding Hurdle Jumps after each of the first 3 sets
WOD For time:
40 Calorie Row
Rest 2 minutes
40 Hang Power Clean (135)(93)
Rest 2 minutes
40 Lateral Burpees Over Barbell

23/10/15

Strength

Front Squat (use 90% of your 1 rep max as your training max)
55% x 5, 65% x 5, 75% x 3, 85% x 3, 95% x 1+
Perform 5 Box Jumps after each of the first 3 sets
WOD

AMRAP in 10 minutes:
30 Double-Unders
5 Deadlifts (225)(155)

10/21/15

Strength Floor Press (use 90% of your 1 rep max as your training max)
55% x 5, 65% x 5, 75% x 3, 85% x 3, 95% x 1+
Perform 10 Pendlay Rows after each of the first 3 sets using 35% of deadlift max
WOD Tabata Intervals for each for reps:
1) Row Calories
2) Ring Dips
3) KB Russian Swing (70)(55)

10/20/15

Gymnastics Accumulate as many strict pullups as you can do in 10 minutes. Vary grips along the way.
Scale up to Muscle-Ups if desired
WOD For time:
Run 1000m
30 Burpees to Plate
Run 800m
20 Burpees to Plate
Run 600m
10 Burpees to Plate

10/19/15

Strength

Clean & Jerk (use 90% of your 1 rep max as your training max)
55% x 5, 65% x 5, 75% x 3, 85% x 3, 95% x 1+
Perform 5 Bounding Hurdle Jumps after each of the first 3 sets
WOD

3 x 4 minute AMRAPs for reps:
1) Shoulder to Overhead (155)(103)
Rest 2 minutes
2) Front Squat (155)(103)
Rest 2 minutes
3) Thruster (155)(103)

10/16/15

Strength

Back Squat (use 90% of your 1 rep max as your training max)
55% x 5, 65% x 5, 75% x 3, 85% x 3, 95% x 1+
Perform 5 Squat Jumps between first 3 sets
WOD

5 rounds for time:
15 Wall Balls
15 Abmat Situps
Run 200m

10/15/15

Strength 15 Tire Flips
WOD Each for time. 3 minute cap on all movements. Add any reps not completed on to the time cap:
30 Handstand Pushups
Rest 1 minute after the 3 minute cap
40 Pullups
Rest 1 minute after the 3 minute cap
50 KB Goblet Reverse Lunges (55)(35)
Rest 1 minute after the 3 minute cap
60 KB Swings (55)(35)