28.3.16

Strength/Skill   Snatch (power or squat)
50% x 3, 60% x 3, 70% x 3 x 5 sets
Perform 5 Box Jumps after each 70% set
WOD  Tabata Mash for reps (20 seconds of work/10 seconds of rest alternating for 16 cycles):
Double-Unders
DB Push Press (40)(30)

25-3-16

Strength/Skill  Front Squat
50% x 10 x 5 sets
Perform 5 Broad Jumps after each 50% set
WOD  AMRAP in 10 minutes:
60 Overhead Walking Lunges (45)(35)
in time remaining completed as many reps as possible of:
DB Snatch alternating every 5 reps (45)(35)

24-3-16

Power/Skill: Squat Snatch 1 rep max snatch
WOD: for time:
21 DB thrusters (40/30)
7 muscle ups*
15 DB thrusters
5 muscle ups
9 DB thrusters
3 muscle ups
rest 3 min
21 box jump overs (24/18)
7 muscle ups
15 box jump overs
5 muscle ups
9 box jump overs
3 muscle ups

23-3-16

Strength/SkillJerk
50% x 3, 60% x 3, 70% x 3 x 5 sets
WOD
For reps on a 1 minute interval clock:
Minute 1: Shoulder to Overhead (95)(63)
Minute 2: Pullups
Minute 3: Rest
Minute 4: Shoulder to Overhead (115)(73)
Minute 5: Chest to Bar Pullups
Minute 6: Rest
Minute 7: Shoulder to Overhead (135)(83)
Minute 8: Bar or Ring Muscle-Ups
Scale to same weight for all shoulder to overhead and same pullup variation for entire WOD as needed. Also, athletes can scale starting weights and make progressions as desired.

21Mar2016

Strength/Skill

Deadlift
50% x 10 x 5 sets
Perform 10 Band Pull throughs after each 50% set
WOD

For time:
Row 750m
50 Pistols (Scale to lateral box step-ups or assisted pistols)
25 Hang Power Cleans (155)(10

17Mar16

Strength/Skill  Band Sprints
8 x 15yds
WOD  AMRAP in 12 minutes:
3 Handstand Pushups
1 Rope Climb
6 Handstand Pushups
2 Rope Climbs
9 Handstand Pushups
3 Rope Climbs
12 Handstand Pushups
4 Rope Climbs
15 Handstand Pushups
5 Rope Climbs
…continue sequence
Scale to 10 x Ring Rows and Box Handstand Pushups

16-3-16

Strength/Skill

Overhead Squat
50% x 10 x 5 sets
Perform 5 Box Jumps after each work set
WOD

20 Hang Power Snatch (95)(63)
40 Abmat Situps
80 Double-Unders
15 Hang Power Snatch (115)(73)
30 Abmat Situps
60 Double-Unders
10 Hang Power Snatch (135)(83)
20 Abmat Situps
40 Double-Unders