26-30 Jun 2017 WEEK of WODS

MONDAY  Strength/Skill  AMRAP in 8 minutes with partner (not for score):
Sled Push @ 3/4 bodyweight x 20yds
5 Paralette Shoot-throughs                                                                                   WOD 4 rounds for time:
Run 400m
3 Rope Climbs (15′)
R+: Legless

TUESDAY  Strength/Skill Push Jerk
70% x 3 x 5 sets                                                                                                                      WOD  10-8-6-4-2 increasing weight rep ladder for time:
Hang Squat Cleans (M: 135-145-155-165-185, W: 93-103-113-123-133)
Perform 30 Double-Unders after each set completed
R+
M: 155-165-185-205-225, W: 113-123-133-143-153

WEDNESDAY  Strength/Skill  EMOTM for 6 minutes:
5 Box Jumps (increase height as desired)                                                                 WOD “McNasty 20:10’s”
32 Cycles performing 8 cycles of these 4 exercises for 20 seconds work/10 seconds rest. There is a 1 minute rest/transition between movements. Score is total reps:
Pullups
Pushups
Abmat Situps
Squats
OR
“McNasty’er”
32 Cycles performing 8 cycles of these 4 exercises for 20 seconds work/10 seconds rest. There is a 1 minute rest/transition between movements. Score is total reps:
Chest to Bar Pullups
Handstand Pushups (head to floor)
Abmat Situps
Overhead Squats (45/33)

THURSDAY Strength/Skill  Deadlift (use 90% of max)
60% x 10 x 5 sets                                                                                                       WOD  For time:
Run 1000m
3 rounds: 20 KB Swings –> 20 Wall Balls
Run 1000m
Rx: 55/35
R+: 70/45

FRIDAY  Strength/Skill  Farmer Carry
6 x 40yds @ 3/4 bodyweight
Perform a 20 second hollow rock after each set                                                       WOD  For time:
10 Burpees to Plate
Row 200m
20 Burpees to Plate
Row 200m
30 Burpees to Plate
Row 200m

 

19-23 June 2017

MONDAY  Strength/Skill  Floor Press (use 90% of max)
50% x 12 x 5 sets
Perform 12 Band Face Pulls after each set

WOD  15-12-9-12-15 reps for time. Perform double-unders x 2 for the amount of reps performed (30-24-18-24-30) after each set completed.
KB Swings
Toes to Bar
KB Swings
Toes to Bar
KB Swings
Toes to Bar
Rx: 55/35
R+: 70/45

TUESDAY  Strength/Skill  EMOTM for 10 minutes:
5-10 Ring Rows

WOD  3 rounds for time:
Row 500m
50 Wall Balls

WEDNESDAY  Strength/Skill  Snatch
65% x 3 x 6 sets

WOD  5 rounds for time:
20 Overhead Barbell Lunges (45)(33)
10 Burpees

THURSDAY Strength/Skill None today

WOD  6 rounds:
22 Bar Hops
20 200M Sprints
13 Cleans (135/93)
or
6 rounds:
22 Bar Hops
20 200M Sprints
13 Cleans (135/93)
6 Ring Dips

FRIDAY  Strength/Skill  Back Squat (use 90% of max)
60% x 10 x 5 sets

WOD  AMRAP in 10 minutes:
10 DB Shoulder to Overhead (40/30)
10 Pullups
R+: 50/35 and Chest to Bar Pullups

 

12-16 June 2017

MONDAY

Strength/Skill

5 x 20yd sprints on Turf

WOD

“Hopped Up on Isabelle”
3 rounds for time:
100 Double-Unders
10 Snatches (135/93)

TUESDAY

Strength/Skill

Shoulder Press (use 90% of max as your training max)
5 x 12 reps @ 50% (60 rep volume)
Perform 12 Empty Bar Pause Rows after each set

WOD

“Fight Gone Bad”
3 x 5 minute rounds (1 minute at each) for a total rep score. There is no rest between exercises and there is a 1 minute rest after all 5 movements are completed:
Wall Balls
Power Cleans (75/53)
Box Jumps (20″)
Push Press (75/53)
Row Calories

WEDNESDAY

Strength/Skill

3 x 20 reps (10 each leg):
Single Arm KB Rack Step-Up
Split Lunge Jumps

WOD

AMRAP in 12 minutes:
Run 800m
in time remaining, complete the increasing rep ladder of:
2 Pullups
2 Burpees
4 Pullups
4 Burpees
6 Pullups
6 Burpees
8 Pullups
8 Burpees
…continue sequence for a total rep score
R+: Muscle-Ups completed for 1 rep increases, not 2.

THURSDAY

Strength/Skill

Clean
6 sets x 3 reps @ 65% (18 rep total volume)

WOD

50-30-20 reps for time:
KB Snatch (55/35)
-Perform 25 on the left, 25 on right, 20 then 20, 10 then 10.
R+: 70/45

FRIDAY

Strength/Skill

EMOTM for 12 minutes:
3-5 Bar Dips
10 Rear DB Flys (light)

WOD

“Bizzaro Helen”
3 rounds for time:
Run 400m
21 Goblet Squats (55/35)
12 Handstand Pushups (head to floor)
OR
“Bizzaro Super Helen”
3 rounds for time:
Run 400m
21 Goblet Squats (70/55)
12 Deficit Handstand Pushups

5-9 June 2017

Week of WODS

MONDAY Strength/Skill Back Squat (use 90% of max as your training max)
5 x 12 reps @ 50% (60 rep volume)

WOD 5 rounds for time:
5 Box Jumps (30″/24″)
10 Hang Power Snatch (95/63)
20 Pushups

TUESDAY Strength/Skill EMOTM for 12 minutes:
3-5 Strict Pullups

WOD
For Time:
100 Double-Unders
50 Situps
80 Double-Unders
40 Situps
60 Double-Unders
30 Situps
40 Double-Unders
20 Situps
20 Double-Unders
10 Situps

WEDNESDAY Strength/Skill Jerk
65% x 3 x 6 sets (18 rep volume)

WOD 3 rounds for time:
Run 400m
10 Clean & Jerks (135/93)
R+: 155/103

THURSDAY Strength/Skill 3 set x 1 minute intervals:
Farmer’s Carry @ 1/2 bodyweight
Plank on 12″ box
Rest

WOD 10 rounds for time:
20yd Sled Push (180/135)
6 Handstand Pushups head to floor

FRIDAY Strength/Skill Deadlift (use 90% of max as your training max)
5 x 12 reps @ 50% (60 rep volume)

WOD 2 rounds for time:
Row 25 Calories
25 Wall Balls
25 Pullups
R+: Chest to Bar Pullups