Monday, 26 June
Strength: Squat
5-5-5-3-1
Accessory
a) Front Squat 5 x 10 @ 50%
b) V-Ups 5 x 12-15 Reps
WOD: “Helen” 3RFT
400m Run
21x KB Swings 1.5/1
12x Pull-ups
Tuesday, 27 June
WOD: “Barbara” 5RFT
20x Pull-ups
30x Push-ups
40x Sit-ups
50x Air Squats
3 min rest (exactly)
Wednesday, 28 June
Strength: 5 Rounds
a) 1x Hang Snatch + 2 Overhead Squat
b) Ring Dips 6+
WOD: 5RFT
15x Dumbbell Snatches @ 50/35#
50′ Walking Lunge Step
Thursday, 29 June
Strength Deadlift
5-5-5
Accessory
a) Straight Leg Deadlift 5 x 12 @ 50%
b) Pistols 5 x 12 (add weight if you’re able)
WOD: For time 21-15-9
Overhead Squat @ 115/75
Bar-Facing Burpees
Friday, 30 June
Andrew's Going away WOD!!!
20 min AMRAP
Alt KB G2OH
Burpee Pullup
1+1, 2+2, 3+3...
*EMOM: 10x Wallball shots
Monday, June 26, 2017
Monday, June 19, 2017
Week 25: 19 - 23 June
Monday, 19 June
Strength Squat
1-1-1+
Accessory
a) Overhead Squat 5 x 10 @ 50%
b) Toes-to-Bar 5 x 8-12 Reps
WOD: AMRAP 12 minutes
12x Hang Squat Cleans @ 115/85
12x Bar-Facing Burpees
Tuesday, 20 June
WOD1: “Isabel” For time:
30x Snatches @ 135/95
5 min rest
WOD2: “Chelsea” EMOM 30 mins:
5x Pull ups
10x Push Ups
15x Squats
Wednesday, 21 June
Strength: Deadlift
1-1-1+
Accessory
a) Straight Leg Deadlift 5 x 12 @ 50%
b) Pistols 5 x 12 (add weight if you’re able)
WOD: 21-15-9
Wall Balls @ 20/14
Box Jumps @ 30/24″
Thursday, 22 June
Strength: 5 Rounds
a) 2x Hang Snatch + 1 Overhead Squat
b) Ring Dips 6+ add weight if able (medicine ball in between legs)
WOD: For Time
1000m Row
50x Dumbbell Snatches @ 50/35
30x Chest to Bar Pull Ups
Friday, 23 June
Strength Push Press
1-1-1+
Accessory
a) Wall Walk 5 x 4
b) Chin Up 5 x 6+
WOD: For time: 21-18-15-12-9-6-3
Kettlebell Swings @ 70/53
Burpees
Strength Squat
1-1-1+
Accessory
a) Overhead Squat 5 x 10 @ 50%
b) Toes-to-Bar 5 x 8-12 Reps
WOD: AMRAP 12 minutes
12x Hang Squat Cleans @ 115/85
12x Bar-Facing Burpees
Tuesday, 20 June
WOD1: “Isabel” For time:
30x Snatches @ 135/95
5 min rest
WOD2: “Chelsea” EMOM 30 mins:
5x Pull ups
10x Push Ups
15x Squats
Wednesday, 21 June
Strength: Deadlift
1-1-1+
Accessory
a) Straight Leg Deadlift 5 x 12 @ 50%
b) Pistols 5 x 12 (add weight if you’re able)
WOD: 21-15-9
Wall Balls @ 20/14
Box Jumps @ 30/24″
Thursday, 22 June
Strength: 5 Rounds
a) 2x Hang Snatch + 1 Overhead Squat
b) Ring Dips 6+ add weight if able (medicine ball in between legs)
WOD: For Time
1000m Row
50x Dumbbell Snatches @ 50/35
30x Chest to Bar Pull Ups
Friday, 23 June
Strength Push Press
1-1-1+
Accessory
a) Wall Walk 5 x 4
b) Chin Up 5 x 6+
WOD: For time: 21-18-15-12-9-6-3
Kettlebell Swings @ 70/53
Burpees
Monday, June 12, 2017
Week 24: 12 - 16 June
Monday, 12 June
Strength Squat
3-3-3+
Accessory:
a) High Bar Back Squat 5 x 10 @ 50%
b) Toes-to-Bar 5 x 8-12
WOD: AMRAP 12
12x Thrusters @ 75/55
6x Burpee Box Jumps @ 24/20
Tuesday, 13 June
WOD1: “Grace” For time
30x Clean & Jerks @ 135/95
5 min rest
WOD 2: “Nancy” AMRAP 20 minutes
400m Run
15x Overhead Squats @ 95/65
Wednesday, 14 June
Strength Push Press
3-3-3+
Accessory
a) Wall Walk 5 x 4
b) Chin Up 5 x 6+
WOD: For time 15-12-9-6-3
Push Jerk @ 115/85
Bar-Facing Burpee
Thursday, 15 June
Strength: Overhead Squat
1-1-1-1-1
WOD: 20 min AMRAP
10x burpee Pullups
20x Wallballs @ 20/14
30x Double Under
Friday, 16 June
Strength: Deadlift
3-3-3+
Accessory
a) Deficit Pushup 5x max reps
b) Pistol Squat 5x12
WOD: AMRAP 20 min
200m run
12x Deadlift @ 135/85
9x hang P. Clean
6x Front Squat
3x Shoulder to OH
Strength Squat
3-3-3+
Accessory:
a) High Bar Back Squat 5 x 10 @ 50%
b) Toes-to-Bar 5 x 8-12
WOD: AMRAP 12
12x Thrusters @ 75/55
6x Burpee Box Jumps @ 24/20
Tuesday, 13 June
WOD1: “Grace” For time
30x Clean & Jerks @ 135/95
5 min rest
WOD 2: “Nancy” AMRAP 20 minutes
400m Run
15x Overhead Squats @ 95/65
Wednesday, 14 June
Strength Push Press
3-3-3+
Accessory
a) Wall Walk 5 x 4
b) Chin Up 5 x 6+
WOD: For time 15-12-9-6-3
Push Jerk @ 115/85
Bar-Facing Burpee
Thursday, 15 June
Strength: Overhead Squat
1-1-1-1-1
WOD: 20 min AMRAP
10x burpee Pullups
20x Wallballs @ 20/14
30x Double Under
Friday, 16 June
Strength: Deadlift
3-3-3+
Accessory
a) Deficit Pushup 5x max reps
b) Pistol Squat 5x12
WOD: AMRAP 20 min
200m run
12x Deadlift @ 135/85
9x hang P. Clean
6x Front Squat
3x Shoulder to OH
Monday, June 5, 2017
Week 23: 5 - 9 June
Monday, 5 June
Strength Deadlift
5-3-1+
Accessory
a) Deadlift 5 x 10 @ 50%
b) Pistols 5 x 12
WOD: AMRAP 12 min
4 Clean & Jerks @ 135/95
12 Box Jump Overs @ 24/20
Tuesday, 6 June
Strength: squat clean
3x3
WOD: AMRAP 18 min
10 Hang Power Cleans @ 115/85
10 Front Squats
10 Bar-Over Burpees
Wednesday, 7 June
Strength Squat
5-5-5+
Accessory
a) plyo-Squat 5 x 10 @ 50%
b) Toes-to-Bar 5 x 6-12
WOD: AMRAP 14 minutes
200m Run
14x Power Snatch @ 75/55
7x Burpee Box Jump @ 24/20
Thursday, 8 June
Strength Push Press
5-5-5+
Accessory
a) Strict Press 5 x 10
b) Chin Up 5 x 6+
WOD: AMRAP 10 minutes
3x thruster @ 135/95
9x Pistols (each)
21x Double Unders
Friday, 9 June
WOD 1, For time 15-12-9-6-3
Cal row
Over-rower Burpees Scale as needed
WOD 2: AMRAP 20 minutes
20x Squats
10x C2B Pullups
5x HSPU
Tuesday, May 30, 2017
Week 22: 30 May - 2 June
Tuesday, 30 May
Strength
Squat 5-3-1+
Accessory
a) Overhead Squat 5 x 10 @ 50%
b) Toes-to-Bar 5 x 6+
WOD: 3RFT
500m Row
21 Thrusters @ 75/55
21 KB Swing @ 72/53
Strength
Squat 5-3-1+
Accessory
a) Overhead Squat 5 x 10 @ 50%
b) Toes-to-Bar 5 x 6+
WOD: 3RFT
500m Row
21 Thrusters @ 75/55
21 KB Swing @ 72/53
Wednesday, 31 May
Strength Push Press
5-3-1
Accessory
a) Strict Press 5 x 10
b) Chin Up 5 x 6+
WOD: “Karen” For time:
150x Wallballs @20/14
***sorry guys, but there's no coach for class tonight. The WOD is on the board, so feel free to get after it on your own though!
Thursday, 1 June
WOD 1 For time: 21-15-9
Power Snatch @ 75/55
Ring Dips
5 min rest
WOD 2 AMRAP 20 minutes
400 Meter Run
20 Situps
10 Overhead Squats @ 95/65
Friday, 2 June
Strength: 5 rounds NFT
a) 1 Hang Snatch + 2 Overhead Squat
b) max effort T2B
WOD: 21-18-15-12-9-6-3
Kettlebell Swings @53/35
Burpee box jump
Saturday, May 27, 2017
MEMORIAL DAY WOD!!!
I hope that all of you are enjoying your weekend and spending this quality time with quality people! Lauren has put together our 'MURPH' WOD and I would like to extend the invite to all of our Hamboners out there. If you can't make it, no sweat, but if you do make it, you'll definitely sweat!
Who: all Hamboners, Friends and Family
What: Memorial Day 'MURPH' WOD
For Time: (rx w/weighted vest)
1 mile run
100x Pullups
200x Pushups
300x Air Squats
1 mile run
When: Monday, May 29th @ 1000
Where: McKibben Track
intersection of Magrath Ave & Ellis St
Why: In order to come together as a group and honor one of our fallen Heroes on this day of remembrance. See the link below for his story
http://www.navy.mil/ah_online/moh/murphy.html
Who: all Hamboners, Friends and Family
What: Memorial Day 'MURPH' WOD
For Time: (rx w/weighted vest)
1 mile run
100x Pullups
200x Pushups
300x Air Squats
1 mile run
When: Monday, May 29th @ 1000
Where: McKibben Track
intersection of Magrath Ave & Ellis St
Why: In order to come together as a group and honor one of our fallen Heroes on this day of remembrance. See the link below for his story
http://www.navy.mil/ah_online/moh/murphy.html
Monday, May 22, 2017
Week 21: 22 - 26 May
Monday, 22 May
Strength: deadlift
5-5-5+
5-5-5+
Accessory strength
a) Deadlift 5 x 10 @ 50%
b) Pistols 5 x 12 (add weight if possible)
a) Deadlift 5 x 10 @ 50%
b) Pistols 5 x 12 (add weight if possible)
WOD: AMRAP 12 min
3x Bar Muscle Ups
20x Wallballs @20/14
50x Double Unders
3x Bar Muscle Ups
20x Wallballs @20/14
50x Double Unders
Tuesday, 23 May
WOD 1: For Time - alternating
3-6-9-12-15 Push Press @ 75% Bodyweight
5-4-3-2-1 Rope Climbs
WOD 2: AMRAP 15 minutes of:
10x Burpee Pullups
20x KB Snatch @ 53/35
30x Double Under
Wednesday, 24 May
Strength: Back Squat
3-3-3+
Accessory Strength (alternating)
a) Front Squat 5 x 10 @ 50% of working weight
b) Toes-to-Bar 5 x 8-12
WOD: AMRAP 14 minutes
7x Squat Cleans @135/95
14x Burpees-Over Bar
Thursday, 25 May
Strength Push Press
3-3-3+
Accessory Strength
a) Press 5 x 10 @ 54%
b) Chin-Up 5 x 6+
WOD: “Mini Cindy” AMRAP 10 minutes
5x Pullups
10x Pushups
15x Squats
Friday, 26 May
Skill: 10 min EMOM
odd: 8-12x box jumps
even: 8-12x T2B
WOD: AMRAP 15 min
55x Double Under
15x C2B Pullup
5x Hang Power Clean @ 155/105
Wednesday, 24 May
Strength: Back Squat
3-3-3+
Accessory Strength (alternating)
a) Front Squat 5 x 10 @ 50% of working weight
b) Toes-to-Bar 5 x 8-12
WOD: AMRAP 14 minutes
7x Squat Cleans @135/95
14x Burpees-Over Bar
Thursday, 25 May
Strength Push Press
3-3-3+
Accessory Strength
a) Press 5 x 10 @ 54%
b) Chin-Up 5 x 6+
WOD: “Mini Cindy” AMRAP 10 minutes
5x Pullups
10x Pushups
15x Squats
Friday, 26 May
Skill: 10 min EMOM
odd: 8-12x box jumps
even: 8-12x T2B
WOD: AMRAP 15 min
55x Double Under
15x C2B Pullup
5x Hang Power Clean @ 155/105
Monday, May 15, 2017
Week 20: 15 - 19 May
Monday, 15 May
WOD: AMRAP 20 min
200m Run
15x Thrusters @ 75/55
10x Burpees
5x Toes-to-Bar
Tuesday, 16 May
Strength: 5 Rounds
a) 2x Hang Snatch + 1x Overhead Squat
b) 6+ Ring Dip
WOD: AMRAP 8 minutes
8x Hang Power Cleans @ 145/100
24x Double Unders
Wednesday, 17 May
Strength: Strict Press
5-5-5+
Accessory (Alternating)
a) Push Press 5 x 10
b) Chin Up 5 x 6+
WOD: AMRAP 10 minutes
3 Thrusters @135/95
12 Burpee Box Jumps @ 24/20
Thursday, 18 May
Strength: Back Squat
3-3-3+
Accessory: Plyo Back Squat 5 x 10 @ 30-40%
WOD: 5RFT
10x Toes-to-Bar
15x Deadlifts @ 135/95
50′ Overhead Walking Lunges w/plate @45/25
WOD: AMRAP 20 min
200m Run
15x Thrusters @ 75/55
10x Burpees
5x Toes-to-Bar
Tuesday, 16 May
Strength: 5 Rounds
a) 2x Hang Snatch + 1x Overhead Squat
b) 6+ Ring Dip
WOD: AMRAP 8 minutes
8x Hang Power Cleans @ 145/100
24x Double Unders
Wednesday, 17 May
Strength: Strict Press
5-5-5+
Accessory (Alternating)
a) Push Press 5 x 10
b) Chin Up 5 x 6+
WOD: AMRAP 10 minutes
3 Thrusters @135/95
12 Burpee Box Jumps @ 24/20
Thursday, 18 May
Strength: Back Squat
3-3-3+
Accessory: Plyo Back Squat 5 x 10 @ 30-40%
WOD: 5RFT
10x Toes-to-Bar
15x Deadlifts @ 135/95
50′ Overhead Walking Lunges w/plate @45/25
Sunday, May 7, 2017
Week 19: 8 - 12 May
Monday, 8 May
Strength:
Back Squat Squat 1-1-1+
Additional Strength:
Overhead Squat 5 x 10 @ 50%
WOD: AMRAP 10 minutes
3 Power Cleans@ 135/95
6 HSPU
9 Pistol Squats
Tuesday, 9 May
Strength (alternating between)
a) Hang Snatch 1-1-1-1-1
b) Ring Dip 5 x 6+
WOD: AMRAP 16 minutes
50x KB Snatches @ 53/35
25x C2B Pullups
50x Double Unders
25x Burpees
Wednesday, 10 May
Strength: Push Press 1-1-1+
Additional Strength!
a) Strict Press 5 x 10
b) Chin Up 5 x 6+
WOD: 10-9-8-7-6-5-4-3-2-1
Burpee
Pullups
Kettlebell Swings @ 72/53
Thursday, 11 May
WOD 1: For total reps
2 Min Max Calorie Row
4 Min Burpees
2 Min Max Calorie Row
5 min rest
WOD 2: For time
800m Run
50 Thrusters @ 45/35
25 Burpee Box Jumps @ 24/20
50 Ground-to-Overhead @ 95/65
25 Handstand Pushups
50 Front Squats @ 115/85
Friday, 12 May
Strength: Deadlift 1-1-1+
Additional Strength!! (alternating)
a) Straight Leg Deadlift 5 x 10
b) Pistols 5 x 12
WOD: AMRAP 12 minutes
1x Bar Muscle-Up
3x Power Cleans @155/105
30x Double Unders
Strength:
Back Squat Squat 1-1-1+
Additional Strength:
Overhead Squat 5 x 10 @ 50%
WOD: AMRAP 10 minutes
3 Power Cleans
6 HSPU
9 Pistol Squats
Tuesday, 9 May
Strength (alternating between)
a) Hang Snatch 1-1-1-1-1
b) Ring Dip 5 x 6+
WOD: AMRAP 16 minutes
50x KB Snatches @ 53/35
25x C2B Pullups
50x Double Unders
25x Burpees
Wednesday, 10 May
Strength: Push Press 1-1-1+
Additional Strength!
a) Strict Press 5 x 10
b) Chin Up 5 x 6+
WOD: 10-9-8-7-6-5-4-3-2-1
Burpee
Pullups
Kettlebell Swings @ 72/53
Thursday, 11 May
WOD 1: For total reps
2 Min Max Calorie Row
4 Min Burpees
2 Min Max Calorie Row
5 min rest
WOD 2: For time
800m Run
50 Thrusters @ 45/35
25 Burpee Box Jumps @ 24/20
50 Ground-to-Overhead @ 95/65
25 Handstand Pushups
50 Front Squats @ 115/85
Friday, 12 May
Strength: Deadlift 1-1-1+
Additional Strength!! (alternating)
a) Straight Leg Deadlift 5 x 10
b) Pistols 5 x 12
WOD: AMRAP 12 minutes
1x Bar Muscle-Up
3x Power Cleans @155/105
30x Double Unders
Sunday, April 30, 2017
Week 18: 1 - 5 May
Monday, 1 May
Strength
High Bar Back Squat – 3-3-3+
Front Squat 5 x 10
WOD: AMRAP in 12 minutes
200m Run
21 Overhead Squats @75/55
12 Bar-Facing Burpee
Tuesday, 2 May
Strength
Push Press 3-3-3+
More Strength!
a) Press 5 x 10 @ 50%
b) Chin-Ups 5 x 6+
WOD: For Time 30-20-10
Dumbbell Snatch @45/30
Wallball @20/14
Wednesday, 3 May
Strength
a) Hang Snatch 1-1-1-1-1
b) Ring Dip 5 x 6+ Hang Snatch – work up to a heavy single focusing on form – full snatch if you’re physically able, otherwise sub Hang Power Snatch.
WOD: AMRAP in 15 minutes
20 Deadlifts @135/95
15 Burpee Box Jumps
Thursday, 4 May
WOD 1 For total reps:
2 min Max Reps Ground-to-Overhead 135/95
4 min Max Reps Wallballs 20/14
2 min Max Reps Ground-to-Overhead – rest as needed –
WOD 2 For time: (25 min cap)
Row 1000m
90 Double Unders
80 Kettlebell Swings 1/.75
70 Push Press 45/35
60 Walking Lunge Steps
50 Burpees
40 Air Squats
30 Pull-ups
20 Handstand Pushups
10 Muscle-Ups
Friday, 5 May
Strength
Deadlift 3-3-3+
More Strength!
a) Straight Leg Deadlift 5 x 10
b) Pistols 5 x 12
WOD: AMRAP 13 minutes
3 Chest-to-Bar Pullups
6 Squat Snatch 95/65
18 Double Unders
Strength
High Bar Back Squat – 3-3-3+
Front Squat 5 x 10
WOD: AMRAP in 12 minutes
200m Run
21 Overhead Squats @75/55
12 Bar-Facing Burpee
Tuesday, 2 May
Strength
Push Press 3-3-3+
More Strength!
a) Press 5 x 10 @ 50%
b) Chin-Ups 5 x 6+
WOD: For Time 30-20-10
Dumbbell Snatch @45/30
Wallball @20/14
Wednesday, 3 May
Strength
a) Hang Snatch 1-1-1-1-1
b) Ring Dip 5 x 6+ Hang Snatch – work up to a heavy single focusing on form – full snatch if you’re physically able, otherwise sub Hang Power Snatch.
WOD: AMRAP in 15 minutes
20 Deadlifts @135/95
15 Burpee Box Jumps
Thursday, 4 May
WOD 1 For total reps:
2 min Max Reps Ground-to-Overhead 135/95
4 min Max Reps Wallballs 20/14
2 min Max Reps Ground-to-Overhead – rest as needed –
WOD 2 For time: (25 min cap)
Row 1000m
90 Double Unders
80 Kettlebell Swings 1/.75
70 Push Press 45/35
60 Walking Lunge Steps
50 Burpees
40 Air Squats
30 Pull-ups
20 Handstand Pushups
10 Muscle-Ups
Friday, 5 May
Strength
Deadlift 3-3-3+
More Strength!
a) Straight Leg Deadlift 5 x 10
b) Pistols 5 x 12
WOD: AMRAP 13 minutes
3 Chest-to-Bar Pullups
6 Squat Snatch 95/65
18 Double Unders
Saturday, April 22, 2017
Week 17: 24 - 28 April
Monday, 24 April
Strength
a) Hang Snatch 1-1-1-1-1
b) Ring Dip 5 x 6+ Hang Snatch – work up to a heavy single focusing on form – full snatch if you’re physically able, otherwise sub Hang Power Snatch.
WOD: AMRAP in 17 minutes
75 Calorie Row
75 Wallballs @20/14
25 Hang Power Cleans 135/95
25 Handstand Pushups
Core Cashout 1/2 Tabata Mash-Up V-Ups Plank Hold
Tuesday, 25 April
Strength
Push Press 3 x 5
More Strength!
a) Behind the Neck Snatch Grip Push Press 5 x 10
b) Chin Up 5 x 6+
WOD: For time 30-20-10
Dumbbell Thrusters @30/20
Toes-to-Bar
Wednesday, 26 April
WOD: 16 minute AMRAP
200m Run
6 Ground-to-Overhead @135/95
12 Box Jumps @24/20
Thursday, 27 April
Strength
Deadlift 5-5-5+
More Strength!
a) Straight Leg Deadlift 5 x 10
b) Pistols 5 x 12
WOD: AMRAP in 15 minutes
1 Muscle Up - sub 2x burpee C2B pullup
3 Squat Cleans 155/105
10 Burpee Box Jumps 24/20
Friday, 28 April
WOD: 'TARNAC' Four Rounds For Time
40 Pushups
40 Box Jumps @24/20
40 Situps
40 Pullups
Strength
a) Hang Snatch 1-1-1-1-1
b) Ring Dip 5 x 6+ Hang Snatch – work up to a heavy single focusing on form – full snatch if you’re physically able, otherwise sub Hang Power Snatch.
WOD: AMRAP in 17 minutes
75 Calorie Row
75 Wallballs @20/14
25 Hang Power Cleans 135/95
25 Handstand Pushups
Core Cashout 1/2 Tabata Mash-Up V-Ups Plank Hold
Tuesday, 25 April
Strength
Push Press 3 x 5
More Strength!
a) Behind the Neck Snatch Grip Push Press 5 x 10
b) Chin Up 5 x 6+
WOD: For time 30-20-10
Dumbbell Thrusters @30/20
Toes-to-Bar
Wednesday, 26 April
WOD: 16 minute AMRAP
200m Run
6 Ground-to-Overhead @135/95
12 Box Jumps @24/20
Thursday, 27 April
Strength
Deadlift 5-5-5+
More Strength!
a) Straight Leg Deadlift 5 x 10
b) Pistols 5 x 12
WOD: AMRAP in 15 minutes
1 Muscle Up - sub 2x burpee C2B pullup
3 Squat Cleans 155/105
10 Burpee Box Jumps 24/20
Friday, 28 April
WOD: 'TARNAC' Four Rounds For Time
40 Pushups
40 Box Jumps @24/20
40 Situps
40 Pullups
Monday, April 17, 2017
Week 16: 17 - 21 April
Monday, 17 April
Strength: Behind the Neck Snatch Grip Press
Strength: Behind the Neck Snatch Grip Press
5-5-5-5-5 Push Press + 1-1-1-1-1 Push Jerk
WOD: AMRAP 10 minutes
10 Handstand Pushups
15 Dumbell Front Rack Walking Lunge Steps (each)
WOD: AMRAP 10 minutes
10 Handstand Pushups
15 Dumbell Front Rack Walking Lunge Steps (each)
Core Cashout 1/2 Tabata MashUp
Hollow Rock/Hold V-Up
Tuesday, 18 April
Strength Front Squat 5-5-5-5-5
WOD: 5RFT
10 Ground-to-Overhead @135/95
15 Toes-to-Bar
50 Double Unders
Wednesday, 19 April
Strength
a) Squat Snatch 1-1-1-1-1 (power, if needed)
b) Strict Ring Dip 6-6-6-6-6+ reps (aim for a total of 30+ reps – scale as needed)
WOD: AMRAP in 14 minutes
10 Overhead Squats 115/85
10 Chest-to-Bar Pullups
Core Cashout 1/2 Tabata Mash-Up V-Ups Plank Hold
Thursday, 20 April
Strength
a) Bench Press 8-8-8-8-8
b) Chin-Ups 6-6-6-6-6+ Reps
WOD: For time: 21-18-15-12-9-6-3
Wallballs @ 20/14
Burpees
Friday, 21 April
WOD: AMRAP 20 minutes
5 Pullups
10 Pushups
15 Squats
20 Kettlebell Swings @ 53/35
Tuesday, 18 April
Strength Front Squat 5-5-5-5-5
WOD: 5RFT
10 Ground-to-Overhead @135/95
15 Toes-to-Bar
50 Double Unders
Wednesday, 19 April
Strength
a) Squat Snatch 1-1-1-1-1 (power, if needed)
b) Strict Ring Dip 6-6-6-6-6+ reps (aim for a total of 30+ reps – scale as needed)
WOD: AMRAP in 14 minutes
10 Overhead Squats 115/85
10 Chest-to-Bar Pullups
Core Cashout 1/2 Tabata Mash-Up V-Ups Plank Hold
Thursday, 20 April
Strength
a) Bench Press 8-8-8-8-8
b) Chin-Ups 6-6-6-6-6+ Reps
WOD: For time: 21-18-15-12-9-6-3
Wallballs @ 20/14
Burpees
Friday, 21 April
WOD: AMRAP 20 minutes
5 Pullups
10 Pushups
15 Squats
20 Kettlebell Swings @ 53/35
Monday, April 10, 2017
Week 15: 10 - 14 April
Monday, 10 April
Strength: 'Chest Day!!'
5 Rounds, NFT
10x banded bench press
1 min rest6-8x floor press
1 min rest
12-15x travelling pushups
3 min rest
Tuesday, 11 April
Skill: Muscle up progression 40 sec on/ 20 off
4 rounds:
ring row
dips
C2B Pullups
bar dips
WOD: For time
25-20-15-10-5
T2B
Cal Row
Strength: 'Chest Day!!'
5 Rounds, NFT
10x banded bench press
1 min rest6-8x floor press
1 min rest
12-15x travelling pushups
3 min rest
Tuesday, 11 April
Skill: Muscle up progression 40 sec on/ 20 off
4 rounds:
ring row
dips
C2B Pullups
bar dips
WOD: For time
25-20-15-10-5
T2B
Cal Row
Wednesday, 12 April
WOD: 'Kelly' 5 Rounds For Time
Run 400m
30 Box jumps
30 wall ball @ 20/14
Thursday, 13 April
Strength: Back Squat
5-5-5-5-5
alternating with 6-8x HSPU + 8-10x Pullup
WOD: Sally up/downs
back squat @95/65
2 min rest
pushup
2 min rest
pullup
Friday, 14 April
Skill: DU Flight Simulator
Partner WOD!!! 6 RFT
500m row 100x DU 200m run each with wallball
Run 400m
30 Box jumps
30 wall ball @ 20/14
Thursday, 13 April
Strength: Back Squat
5-5-5-5-5
alternating with 6-8x HSPU + 8-10x Pullup
WOD: Sally up/downs
back squat @95/65
2 min rest
pushup
2 min rest
pullup
Friday, 14 April
Skill: DU Flight Simulator
Partner WOD!!! 6 RFT
500m row 100x DU 200m run each with wallball
Tuesday, April 4, 2017
Week 14: 3 - 7 April
Monday, 3 March
Warmup/Skill: Double Under Flight Simulator
AMRAP 5 min
5-10-15-20...
WOD: For Time
100x DU
200m run
80x DU
400m run
60x DU
600m run
40x DU
800m run
20x DU
1000m run
Tuesday, 4 March
Strength: EOMOM
6 Rounds
5x Deadlift @ 75%1RM + 15x Box Jumps
WOD: 'Diane' 21-15-9
Deadlift @225/155
HSPU
Wednesday, 5 March
WOD: 21-18-15-12-9-6-3
Cal Row over-rower burpee KB Swing@ 53/35
every round starts w/20m Sled push
Thursday, 6 March
Strength: Bulgarian Split Squat
5x6 each leg, on the 90 sec
WOD: 5 min AMRAPs with partners,
partner A: KB Swing
partner B: 100m run
1 min rest
partner A: over-shoulder slamball toss
partner B: 20m lunge walk
1 min rest
partner A: alternating KB snatch
partner B: 20m farmer's carry
Warmup/Skill: Double Under Flight Simulator
AMRAP 5 min
5-10-15-20...
WOD: For Time
100x DU
200m run
80x DU
400m run
60x DU
600m run
40x DU
800m run
20x DU
1000m run
Tuesday, 4 March
Strength: EOMOM
6 Rounds
5x Deadlift @ 75%1RM + 15x Box Jumps
WOD: 'Diane' 21-15-9
Deadlift @225/155
HSPU
Wednesday, 5 March
WOD: 21-18-15-12-9-6-3
Cal Row over-rower burpee KB Swing
Thursday, 6 March
Strength: Bulgarian Split Squat
5x6 each leg, on the 90 sec
WOD: 5 min AMRAPs with partners,
partner A: KB Swing
partner B: 100m run
1 min rest
partner A: over-shoulder slamball toss
partner B: 20m lunge walk
1 min rest
partner A: alternating KB snatch
partner B: 20m farmer's carry
Friday, 7 April
Skill: agility ladder stuff
Skill: 'leisurely'
Box Jumps for height
Rope Climbs
Core circuit:
3rounds, NFT
10x crunches
10x leg raises
10x toe touches
10x leg tuck
10x russian twist
Monday, March 27, 2017
Week 13: 27 - 31 Mar
Monday, 27 March
Skill: Gymnastic Strength; 4 rounds 40 sec on/20 sec off
Superman Roll lateral wall walk slow kipping shoulder taps/HS walk attempt
WOD: For Time
100x burpee pullups
Tuesday, 28 March
Strength: Squat Snatch
3-3-3-3-3-3
WOD: 'Nancy' 5RFT
400m run
15x OH Squat @ 95/65
Wednesday, 29 March
WOD: 7 rounds
200m run 7x P Clean @135/95 7x lateral over-bar burpee 7x Front Squat 7x lateral over-bar burpee
Skill: Gymnastic Strength; 4 rounds 40 sec on/20 sec off
Superman Roll lateral wall walk slow kipping shoulder taps/HS walk attempt
WOD: For Time
100x burpee pullups
Tuesday, 28 March
Strength: Squat Snatch
3-3-3-3-3-3
WOD: 'Nancy' 5RFT
400m run
15x OH Squat @ 95/65
Wednesday, 29 March
WOD: 7 rounds
200m run 7x P Clean @135/95 7x lateral over-bar burpee 7x Front Squat 7x lateral over-bar burpee
Thursday, 30 March
Skill: alternating gymnastic strength
10-9-8-7-6-5-4-3-2-1 (on top of) bar dips
1-2-3-4-5-6 7 8-9-10 chest to bar pull ups
WOD:
500m row
Then
4 RFT
20m Bear Crawl
15x Toes to Bar
20 m Bear Crawl
15 Box Jump
Then
500 m row
Friday, 31 March
Strength/WOD: 'Bear complex'
5 rounds, for load:
7 UNBROKEN sets of:
1x Power Clean
1x Front Squat
1x Push Press
1x Back Squat
1x Push Press
Friday, 31 March
Strength/WOD: 'Bear complex'
5 rounds, for load:
7 UNBROKEN sets of:
1x Power Clean
1x Front Squat
1x Push Press
1x Back Squat
1x Push Press
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