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
Sunday, April 30, 2017
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
Sunday, March 19, 2017
Week 12: 20 - 24 March
Monday, 20 March
Strength: Press Complex: EOMOM 10 min
2x Strict Press + 2x Push Press + 2x Push Jerk
WOD: 5 RFT
20x KB Swing (16/12kg)
10x double KB Clean & Press
5x (each arm) KB Snatch
Tuesday, 21 March
Skill: EMOM 10 min
odd: 1-2 rope climb
even: 6-8 HSPU
WOD: AMRAP 15 min
10 Cal row
20x over-rower burpee
10 Cal Row
20x abmat situp
Thursday, 23 March
Strength: Front Squat
10-5-3-2-1-1-1RM
WOD: AMRAP 15 min 3-6-9-12... P. Clean T2B over-bar burpee
Strength: Press Complex: EOMOM 10 min
2x Strict Press + 2x Push Press + 2x Push Jerk
WOD: 5 RFT
20x KB Swing (16/12kg)
10x double KB Clean & Press
5x (each arm) KB Snatch
Tuesday, 21 March
Skill: EMOM 10 min
odd: 1-2 rope climb
even: 6-8 HSPU
WOD: AMRAP 15 min
10 Cal row
20x over-rower burpee
10 Cal Row
20x abmat situp
Thursday, 23 March
Strength: Front Squat
10-5-3-2-1-1-1RM
WOD: AMRAP 15 min 3-6-9-12... P. Clean T2B over-bar burpee
Friday, 24 March
WOD: 17.5 10 RFT
9x Thrusters @ 95/65
35x DU
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