11.18.17

BB CYCLING:

Hang Snatch 1RM

Thruster 1RM

 

Strength:

GH Raise 4x10

 

WOD:

Teams of 2

30-20-10 DB Snatch 55/40

10 Burpee Box Jump Over

Person 1 does 30 DB & 10 Burp

then, person 2 does 30 DB & 10 Burp etc...

Buyout

300 DU anyway

11.17.17

Gymnastic Skills and Drills:

DEf HSPU30 repsStrict

BB CYCLING:

1 Power Clean + JerkClimbing

15min EMOM

Strength:

Bench4x8

WOD:

Five rounds for time of:

Row 500 meters

7 Thrusters w/ axle bar (135/95)

11.15.17

Gymnastic Skills and Drills:

30 Weighted Supinated PU

 

WOD:

"Thompson"

10 rounds for time of:

15 ft Rope Climb, 1 ascent

29 Back Squat (95/65)

30ft barbells Farmer carry (135/95)

11.14.17

BB CYCLING:

1 Hang Clean + 1 Clean + jerk

7 setsClimbing

 

Gymnastic Skills and Drills:

1a. GHD Situp4x10Add wt.

1a. Back Ext4x10add wt

 

Strength:

DB Bench4x12

 

WOD:

"Diane"

21-15-9 reps of:

Deadlift (225/155)

Handstand push-ups

11.13.17

Gymnastic Skills and Drills:

4XME T2BRest 1min

strict if you can do more than 20 ub

 

BB CYCLING:

1 Pause(Knee) Snatch

Every 90sec

Climbing7 Rds

 

Strength:

OH SquatEst. 1rm

Reverse Hyper3x15

 

WOD:

"Helen"

Three rounds for time:

Run 400 meters

21 Kettlebell Swings (53/35)

12 Pull-ups

11.11.17

BB CYCLING:

C&J1RM

DB SNATCH1RM

 

Strength:

FArmer Carry200m100/70 Ea hand

GH Raise4x10

 

WOD:

Seven rounds for time of:

5 Handstand push-ups

10 Deadlift (185/115)

10 Chest to bar pull-ups

20 Double-unders

11.10.17

Gymnastic Skills and Drills:

ME HS Walk4minBeat LW Distance

 

BB CYCLING:

1 Power Snatch15min EMOMClimbing

 

Strength:

F SquatEvery 1:15 for 8rds2 Reps @ 80%

Reverse Hyper3x20

Bench4x8

 

WOD:

Max rounds and reps in eight minutes of:

4 Handstand push-ups

8 Kettlebell swing (70/53)

12 GHD situps

11.8.17

Gymnastic Skills and Drills:

Pause Ring Dips

30 Total Reps

3sec Hold at Top & Bottom

 

Strength:

150m Sand BagHeavier than LW

200m Rope PullHeavier than LW

 

WOD:

12 min AMRAP

400 meter run

5 Deadlifts (350/225)

11.7.17

BB CYCLING:

1 Power Clean+ 1 FS + Clean + Jerk

7 setsClimbing

Gymnastic Skills and Drills:

1a. GHD Situp4x10Add at

1a. Back Ext4x10add wt

 

Strength:

DB Bench4x12

 

WOD:

20min AMRAP of:

30 second Handstand hold

30 second Squat hold

30 second L-sit hold

30 second Chin over bar hold

11.6.17

Gymnastic Skills and Drills:

4XME MURest 1min

 

BB CYCLING:

Every 90sec

7 Rds

1 Hang Snatch + 1 Snatch

80% or maximal

Climbing

 

Strength:

1)Back Squat7x2

3 sec Pause at top

2)Reverse Hyper3x15

 

WOD:

Partner Workout

Six rounds for time of:

One partner completes:

Carry 50/35 pound dball 300 meters

while other partner completes:

12 Push Press (115/75)

12 Box jumps, 24/20 inch box

12 Sumo Deadlift High Pull (95/65)

11.4.17

BB CYCLING:

Snatch1RM

Push Press1RM

 

Strength:

4x12GHD Situp

4x12Hip Extension

Alternating

Add wt. if needed

 

WOD:

Three rounds for time of:

30 Kettlebell swings, 1.5 pood

25 Wall ball shots, 20 pound ball

20 Pull-ups

11.3.17

Gymnastic Skills and Drills:

ME HS Walk4minBeat LW Distance

 

BB CYCLING:

1 Clean + 1 Hang Clean

Every 90sec12minClimbing

 

Strength:

F SquatEvery 1:30 for 7 rds2 reps @ 85%

Reverse Hyper3x20

Bench4x8

 

WOD:

"Nancy"

5 rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps

11.1.17

Gymnastic Skills and Drills:

Pause Ring Dips

30 Total Reps

3sec Hold at Top

 

Strength:

Stone Over Yoke

Yoke @ Chest Height

15 Reps@BW

 

WOD:

"Lumberjack 20"

20 Deadlifts (275lbs)

Run 400m

20 KB swings (2pood)

Run 400m

20 Overhead Squats (115lbs)

Run 400m

20 Burpees

Run 400m

20 Pullups (Chest to Bar)

Run 400m

20 Box jumps (24")

Run 400m

20 DB Squat Cleans (45lbs each)

Run 400m

10.31.17

BB CYCLING:

3 Power Clean + 1 Split Jerk

Climbing

Every 2min12min

 

Gymnastic Skills and Drills:

T2B4x ME orRest 1min

35 reps minimum

 

Strength:

DB Bench4x12

 

WOD:

Flight Simulater

5-10-15-20-25-30-35-40-45-50-45 etc

DU must be unbroken to move to next set

For Time

10.30.17

Gymnastic Skills and Drills:

40 Strict C2B

 

BB CYCLING:

Hang Snatch10x1Climbing

 

Strength:

Back Squat4RM4 Attempts

Reverse Hyper3x15

 

WOD:

Complete as many rounds as possible in 12 minutes of:

35 pound dumbbell Thruster, 9 reps

15 ft Rope Climb, 1 ascent

10.27.17

Friday

Gymnastic Skills and Drills:

ME HS Walk5min

 

BB CYCLING:

1 Snatch + 1 Hang Snatch

10min EMOMClimbing

 

Strength:

OH Squat7x1

 

WOD:

Five rounds for time of:

7 Muscle Ups

10 Handstand Push Ups

7 Burpee pull-ups

Modified

7 Ring Rows

7 Ring Dips

10 Handstand Push Ups / Push Ups

10 Burpee Pull Ups

10.25.17

Strength

Sled Rope Rull200m

Sand Bag200m

@ BW

 

WOD:

20min AMRAP

10 Wallball shots 20/14

10 GHD Sit-ups

10 Back extensions

10 Wallball shots 20/14

10 ABMAT

10 Good Mornings (45/35)

10.23.17

Gymnastic Strength Training:

Plank Walk4x30'

 

BB Cycling:

Hang Power Snatch 3 RM for day

 

Strength:

Back Squat 10-5-3-1-1-1-3-5-10

Reverse Hyper3x20

 

WOD:

20min AMRAP

10 Squat snatch (95/65)

10 Ring dips

10 T2b