19-23Feb2018

MONDAY

Strength/Skill

Back Squat (week 5/9)
80% x 6 x 6

Volume

Perform 3-6 strict pullups after each 80% set.  Add load if possible.

WOD

4 x 3 minute rounds with a 1:30 between rounds:
10 Box Jump Overs (28/22)
10 DB Snatches alterating arms (50/35)
Max Burpees in time remaining
-Score is total reps for all 4 rounds

TUESDAY

Strength/Skill

EMOM 8 minutes:
Sled Push Sprint Relay with partner x 40yds @ 1/4 Bodyweight

WOD

5 rounds for time:
50 Double-Unders
12 Ring Dips

WEDNESDAY

Strength/Skill

Tabata Mash of:
Plank Walk-Ups on plate
Sit-ups

WOD

For time:
Row 1k
Run 1k

THURSDAY

Strength/Skill

Front Squat (week 5/9)
80% x 5 x 6 sets

Volume

Perform 3-6 Strict Chin-ups after each set of 80%.  Add load if possible.

WOD

For time:
5 Rope Climbs then
5-4-3-2-1 reps:
Clean & Jerks
then 5 more Rope Climbs
Rx: 135-145-155-165-185lb for men, 93-103-113-123-133lb for women
R+: 145-165-185-205-225lb for men, 113-123-133-143-153 lb for women

FRIDAY

Strength/Skill

Athlete Choice of Lift (make up the squat you missed or work on a weakness)

WOD

4 rounds for time:
Run 400m
25 KB Swings

5-9Feb 2018

MONDAY

Strength/Skill

Back Squat (week 3/9)
80% x 4 x 6

Volume

Perform 3-6 strict pullups after each 80% set.  Add load if possible.

WOD

AMRAP in 7 minutes:
14 DB Deadlifts
14 DB Shoulder to Overhead
Rx: 40/30
R+: 45+/35+

TUESDAY

Strength/Skill

EMOM 6 minutes:
6 DB Snatch (3 each arm)

WOD

“MWOW”
For time:
30 overhead walking lunges (45lb/25lb)
30 knees-to-elbows
30 abmat sit-ups
30-cal. row
30 abmat sit-ups
30 knees-to-elbows
30 overhead walking lunges (45lb/25lb)

WEDNESDAY

Strength/Skill

Bar Dip
5 rep max or EMOM for 10 minutes of 5 reps

WOD

5 rounds for time:
Run 20yd Suicide
15 Hang Power Cleans (95lbs/63lbs)

THURSDAY

Strength/Skill

Front Squat (week 3/9)
80% x 3 x 6 sets

Volume

Perform 3-6 Strict Chin-ups after each set of 80%.  Add load if possible.

WOD

Tabata Mash-up of 16 cycles of 20 secs work/10 secs rest for reps :
Handstand Pushups (head to gray mat)
Double-Unders

FRIDAY

Strength/Skill

Athlete Choice of Lift (make up the squat you missed or work on a weakness)

WOD

30 Muscle-Ups for time
or
15 Rope Climbs for time