Tuesday, 31 May
Skill: Deadlift
5-3-3-1-1-1RM
WOD: For Time
500m row
40x Deadlift 135/95
30x Double Unders
30x Power clean 125/85
30x Double Unders
20x Front Squat 115/75
30x Double Unders
10x Push Press 95/65
30x Double Unders
Wednesday, 1 June
Skill: Handstand
WOD: 20 min AMRAP
200m sprint
10x T2B
200m sprint
10x Burpee BJ (30/24)
200m sprint
10x C2B pullups
200m sprint
10x KB swing (53/35)
Thursday, 2 June
Skill: split Jerk
EMOM (6 min): 2x strict press, 2x push press, 2x push jerk
WOD: 5 Rounds NFT
6x r/l Bulgarian Split Squat
12x GHD situp
Friday, 3 June
Skill: Farmer's Carry, OH Lunge
Monday, May 30, 2016
Saturday, May 28, 2016
Sunday, May 15, 2016
Week 20: 16 - 20 May
Monday, 16 May
Skill: Bar/Ring Muscle Up prog.
WOD: AMRAP 20 min
'Cindy'
5x pull ups
10x pushups
15x squats
or 'Mary'
5x HSPU
10x pistol squats
15x pull ups
Tuesday, 17 May
Skill: Overhead Squat
3-3-3-3-3-3-3
WOD: AMRAP 10 min
4x HSPU
30m sprint
8x DL @ 250/175
30m sprint
Wednesday, 18 May
EMOM: box jumps (12 min)
Even: 5x height
Odd: 10x lateral
WOD: 8 RFT
10x KBS
5x T2B
10x SDHP
5x Situp
Thursday, 19 May
Skill 1: Clean EOMOM 10 min (full clean each rep)
1x high hang + 1x hang + 1x from ground
2-3 min rest
Skill 2: Press EOMOM 10 min
1x strict press + 1x push press + 1x push jerk
Skill: Bar/Ring Muscle Up prog.
WOD: AMRAP 20 min
'Cindy'
5x pull ups
10x pushups
15x squats
or 'Mary'
5x HSPU
10x pistol squats
15x pull ups
Tuesday, 17 May
Skill: Overhead Squat
3-3-3-3-3-3-3
WOD: AMRAP 10 min
4x HSPU
30m sprint
8x DL @ 250/175
30m sprint
Wednesday, 18 May
EMOM: box jumps (12 min)
Even: 5x height
Odd: 10x lateral
WOD: 8 RFT
10x KBS
5x T2B
10x SDHP
5x Situp
Thursday, 19 May
Skill 1: Clean EOMOM 10 min (full clean each rep)
1x high hang + 1x hang + 1x from ground
2-3 min rest
Skill 2: Press EOMOM 10 min
1x strict press + 1x push press + 1x push jerk
Monday, May 9, 2016
Week 19: 9 - 13 May
Monday, 9 May
Warmup: Scap activation!
Skill: Bench Press (30 min)
5 rounds (partner-up and work from stability to instability):
5x Heavy Floor Press (count with breathing)
10x (each side) one-armed dumbbell press on inflated-ball
(To failure) banded Barbell Bench Press
3 min rest
Tuesday, 10 May
WOD: 4 RFT
30 Cal Row
25x Wall Ball
20x T2B
15x plyo lunges
Wednesday, 11 May
WOD: 100 Burpee Pull ups
Start every 2 min with a 40m sprint
Thursday, 12 May
Skill: Turkish Getup
WOD: AMRAP (20 min)
1 KB Snatch (each side) + 1 Box jump
2 KB Snatch + 2 Box Jump
3... continue adding reps for 20 min
Friday, 13 May
WOD: 3RFT
20 Deadlifts
20 Double Unders
20 Power Cleans
20 Double Unders
20 Front Squat
20 Double Unders
20 Push Press
20 Double Unders
Monday, May 2, 2016
Week 18: 2 - 6 May
Monday, 2 May
Warmup/Skill: Rowing
WOD: Stroke Ladder (focus on pulling as hard as you can and reset for every stroke)
10 strokes
30 sec rest
20 strokes
60 sec rest
30 strokes
90 sec rest
40 strokes
120 sec rest
50 strokes
120 sec rest
40 strokes
90 sec rest
30 strokes
60 sec rest
20 strokes
30 sec rest
10 strokes
Tuesday, 3 May
Skill: Thruster (5 min)
WOD: 8RFT
8x Thruster (115/80)
8x T2B
8x Over-bar Burpee
8x Pullup
200m run
Wednesday, 4 May
Skill: Handstand Progression: wall walks, kipping HS PU
HSPU: 10, 9...2, 1
DL: 1, 2...9, 10
Thursday, 5 May
Skill/Warmup: Rope complex & additional double-unders practice (10 min total)
1 min singles
1 min singles (backwards)
30 sec left foot
30 sec right foot
2 min double-unders
WOD: 20 min AMRAP
30x DU
20x Mountain Climbers
10x Exploding Step-ups
Friday, 6 May
Skill: Front Squat
3-3-3-3-3-3-3
WOD: 'Elizabeth'
21-15-9
Clean @ 135/95
Ring dips
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