27.Jan.2016

Gymnastics    Weighted Bar Dip
1 rep max
If you cannot perform a weighted pullup, perform 30 Dips with or without a band
WOD   AMRAP in 15 minutes:
5 Hang Power Cleans @ 75% of max
25 Pushups
50 Double-Unders

26Jan.2016

Strength

Shoulder Press (use 90% of your 1 rep max as your training max + 10lbs)
55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+
WOD

4 x 3 minute AMRAPs with 1:30 rest between sets:
6 Shoulder to Overhead (135)(93)
9 Lateral Burpees Over the Bar
12 Row Calories

1/25/16

Strength   Deadlift (use 90% of your 1 rep max as your training max + 20lbs)
55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+
WOD   AMRAP in 10 minutes:
2 Ring Dips
2 Pistols
4 Ring Dips
4 Pistols
6 Ring Dips
6 Pistols
8 Ring Dips
8 Pistols

1/22/16

Strength Snatch (use 90% of your 1 rep max as your training max + 10lbs)
50% x 5, 60% x 5, 70% x 3, 80% x 3, 90% x 3 x 2 sets
WOD For time:
Run 25yd lateral shuffle floor touch
40 Hang Clean & Jerks @ 55% of max Clean & Jerk
Run 25yd lateral shuffle floor touch
40 Toes to Bar

1/19/16

Gymnastics

Skill Practice for 10 minutes:
Back and Front Levers
WOD

For time:
50 KB Snatch (25 each arm)
30 Pullups
80 Double-Unders
30 KB Snatch (15 each arm)
20 Pullups
50 Double-Unders
20 KB Snatch (10 each arm)
10 Pullups
30 Double-Unders
M: 55, W: 35

1/18/16

Strength

Floor Press (use 90% of your 1 rep max as your training max + 10lbs)
50% x 5, 60% x 5, 70% x 3, 80% x 3, 90% x 3+
WOD

2 x 5 minute AMRAPs w/ 2 minutes rest between:
5 Deadlift (225)(155)
5 Handstand Pushups (25lb plates + Abmat for both parties)

1-14-16

Speed & Agility   Ladders –> Cone Drills
WOD   AMRAP in 15 minutes:
1 Rope Climb
Run 80yds
10 Shoulder to Overhead
2 Rope Climbs
Run 80yds
15 Shoulder to Overhead
3 Rope Climbs
Run 80yds
20 Shoulder to Overhead
…continue sequence
Rx: 135/93
Score is total rope climbs + shoulder to overheads completed