1.20.2018

Saturday

BB CYCLING:

5 Rds

 3 T&G C&J

Heavy as possible

Every 2:30

Strength:

GH RAISE

4X10 ADD WT

WOD:

For time:

15 Thruster (135/95)

15 C2B

21 Thruster (95/65)

21 C2B

36 Thruster (65/45)

36 C2B

1.19.2018

Friday

Gymnastic Skills and Drills:

DU Flight Simulater6min Cap

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

BB CYCLING:

Snatch

5x3 Drop Every Time. rest as needed

Heavier than LW

Strength:

OH Squat

5x5 climbing

WOD:

For time:

50 Box jump 20 inch

5 Rope climb

50 Kettlebell swing (53/35)

50 Abmat sit-ups

DB Hang power clean (40/25)

800 meter Run

50 Back extensions

1.17.2018

Wednesday

Gymnastic Skills and Drills:

Ring MU

4 ME UB Set

Rest 1min

Strength

30' Front Lunge  175/125

6 min EMOM

Bench Press 4x12 Climbing

WOD:

"Holbrook"

Ten rounds, each for time of:

5 DB Thruster (55/40)

10 Pull-ups

100 meter Sprint

Rest 1 minute

1.16.2018

Tuesday

Gymnastic Skills and Drills:

27-21-15 or 21-15-9 0r 15-12-9

Open Standard HSPU

T2B

Goal: UB/ Rest as needed

Strength:

Hip Extension

3x25

Add wt.

GHD Situp

3x25

For Speed

BB CYCLING:

1 P. Clean + 1 FS + Hang Clean + Jerk

Rest 45 sec

7 Sets Climbing

WOD:

Three rounds for time of:

10 Deadlift (275/185)

50 Jumprope Double-unders

1.15.2018

Monday

Gymnastic Skills and Drills:

2min ME HS HOLD

BB CYCLING:

3 Power Snatch

5 Sets 

T&G UB

Rest 1min

Strength:

Back Squat

5x3

Heavier than LW

Reverse Hyper 3x15

WOD:

Three rounds for time of:

12 Ring Muscle-ups

75 Squats

1.13.2018

Saturday

BB CYCLING:

Every 2min

2 T&G C&J

8 Rds

Same wt as LW. or heavier

Strength:

GH RAISE

4X10  ADD WT

WOD:

5 rounds for time of:

6 DB Hang Squat Clean Thruster (50/35)

10 Burpee Box Jump Over(24/20)

1.12.2018

Friday

Gymnastic Skills and Drills:

Hip Extension

3x20 Add wt

GHD Situp  

3x20  For Speed

DU Flight Simulater.

6min Cap

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

BB CYCLING:

Snatch

5x3

Drop Every Time

rest 1:30

Heavier than lw

Strength:

30' Front Lunge

165/120

8 min EMOM

WOD:

Three rounds for time:

15 Deadlift (225/155)

500 meter Row

1.10.2018

Wednesday

Gymnastic Skills and Drills:

27-21-15 or 21-15-9 or 15-12-9 etc

Open Standard HSPU

Goal: Un Broken & faster than LW

Strength

OH Squat5x5climbing

Bench Press4x12Climbing

WOD:

Unbroken Bar Muscle Ups

10-9-8-7-6-5-4-3-2-1

Front Squat from ground (225/155)

3-3-3-3-3-3-3-3-3-3

1.9.2018

Tuesday

Gymnastic Skills and Drills:

5 Sets

ME STRICT Ring MU

BB CYCLING:

1 P. Clean + 1 FS + Hang Clean + Jerk

Rest 1:007 Reps

Climbing

WOD:

20min AMRAP

Body weight deadlift, 10 reps

10 Pull-ups

800 meter Run

1.8.2018

Monday

Gymnastic Skills and Drills:

T2B

4 ME UB Sets

Rest 45 sec

BB CYCLING:

3 Power Snatch

5 Sets T&G UB

Heavier  than LW

Rest 1min

Strength:

Back Squat   5x4

Heavier than LW

Reverse Hyper 3x15

WOD:

8min AMRAP

20 GHD Sit-ups

5 Push jerk (185/125) from ground

rest 1 minute

8min AMRAP

5 Handstand push-ups

15 Jump rope "Double Unders

1.6.2018

Saturday

BB CYCLING:

Every 90 Sec.  3 T&G C&J

8 Rds

 

Strength:

GH Raise. 4x10 

OH Squat 5x5

WOD:

Five rounds for time of:

Run 400 meters

20 Burpees

15 Two-hand dumbbell Clean (50/35)

1.5.2018

Friday

Gymnastic Skills and Drills:

HS Hold  2min

DU Flight Simulater6min Cap

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

BB CYCLING:

Santch 5x3 Drop every Time

 

WOD:

Bergeron Beep Test

EMOM for as long as Possible*

7 thruster (75/55)

7 Burpee

7 pullup  

rest as needed then,

200m Sled Drag w Dball

sled: BW.  ball: 100/70

for time

*less than 5rds achieved,  rest 5min, and do it again

1.4.2018

Gymnastic Skills and Drills:

21-15-9

Open Standard HSPU

C2B Pullup

Goal: Un Broken

Strength

30' Front Lunge     10 min EMOM

155/115

Bench Press  4x12

Climbing

WOD

10 Rds

250m Row  Rest 1min

Score is Lowest Round

Goal: +/- 5sec from first round

Not for Pacing.  This is all out.  Any workout with built in rest is Max effort!

1.3.2018

Gymnastic Skills and Drills:

Bar MU

4 ME UB Set

Rest 1min

Strength:

Hip Extension

3x20 Add wt

GHD Situp 3x20

For Speed

BB CYCLING:

1 P. Clean + 1 FS + Hang Clean + Jerk

Rest 1:15

7 Reps  

Climbing

WOD:

"Elizabeth"

21-15-9 reps of:

Clean (135/95) (Full Squat)

Ring dips

1.2.2017

Tuesday

Gymnastic Skills and Drills:

T2B    

 4 ME UB Sets

Rest 1min

BB CYCLING:

3 Power Snatch   5 Sets

T&G UB   Rest 1min

Strength:

Back Squat 5x5 Heavier than LW

Reverse Hyper 3x15

WOD:

For time:

21 pull-ups

20 One legged squats, alternating legs

18 pull-ups

16 One legged squats, alternating legs

15 pull-ups

12 One legged squats, alternating legs

12 pull-ups

8 One legged squats, alternating legs