Tuesday, May 30, 2017-Friday, June 2, 2017

TUESDAY

Warm up
Daily mobility
PVC complex
Ninja mobility
X2
1 length of each
Hop
Skip
Broad jump
Walking lunges
10 ring rows
10 push ups

Helen
3 Rounds For Time
Run 400m
21 Kettle Bell Swings 55lb/35lb
12 Pull Ups

Core:
:20 plank
30 sit-ups
40 reverse crunches
30 scissors
20 bicycle crunches

WEDNESDAY

warm up
daily mobility
pvc complex
ninja mobility
x2
5 samson stretch
1 length of each
hop
skip
broad jump
bear crawl
10 med ball cleans

WOD
For time:
100-meter walking lunge
800-meter run
100 squats

CORE:
x5
10 leg raises
10 leg raise circles
10 scissors
10 knee crunches
10 flutter kicks
10 heel touches
10 spiderman side crunches
:30 sec plank
:30 sec push up plank
rest 1 minute between sets

THURSDAY

WARM UP
400M Run
3 Rounds of Cindy
5-10-15 pull up- push-up – squats
Hindu Push Ups x 10

STRENGTH
Press
5×8 @ 65% of 1RM

WOD
For Time:
100 Double Unders
50 KB Snatch(53/35)(25 each arm)
80 Double Unders
40 KB Snatch(20 each arm)
60 Double Unders
30 DB Snatch(15 each arm)
40 Double Unders
20 KB Snatch(10 each arm)

Core: 75 hollow rocks
100 ab mat sit-ups

COOL DOWN
500M Row

FRIDAY

WARM UP
400M Run
Rest 1 Minute

200M Run x2
Rest 30 Seconds

MOVEMENT PREP/MOBILITY
Sumo Squat to Stand x20
Dynamic Lunge Complex x20
– Forward
– Side to side

STRENGTH
Deadlift
3×10 @ 65% of your 1RM

WOD
AMRAP in 10 Minutes
10 Hang Power Clean(135/95)
10 Front Squats(135/95)
10 HR Push Ups(feet on 45# plate)

use a weight that suits you… A little on heavy side but not excessive.

COOL DOWN
800M Run at an easy pace then Mobility of Choice

Wednesday, May 24, 2017

Warm up
Daily mobility
PVC complex
Ninja mobility
X2
10 squats
10 Kbs
10 ring rows

Blake
For time.
Four rounds of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand Push-ups

Core:
X2
25 right crunches
25 abmat sit ups
25 left crunches
25 ghd sit ups
:45 plank

Tuesday, May 23, 2017

WARM UP
Daily mobility
PVC complex
Ninja mobility
50 Jumping Jacks
40 Walking Lunges
30 Ball Slams
20 Push Ups

STRENGTH
Rest Day

WOD
“Zembiec”
5 Rounds
11 Back Squats(185/135)
7 Burpee Pull Ups ( sub 7 burpees and 7 pull-ups)
400M Run
(during each burpee pull up perform a strict push up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull up)

Core: 100 hollow rocks

Monday, may 22, 2017

WARM UP
Daily mobility
PVC complex
Ninja mobility
3 Rounds
200M Run
1 Round of Cindy 5-10-15 pull-up-push up- squat
Sumo Squat to Stand x20
Dynamic Lunge Complex x20
– Forward
– Side to Side
– Crossover

STRENGTH
Front Squat
Find Your 1RM

WOD
With A Running Clock:
3 Rounds
10 HSPU
10 Hang Power Cleans(155/105)

Rest 1 Minute

3 Rounds
10 Burpees Over The Bar
10 Front Squats(155/105)
(score is total time including rest)

CORE:Weighted Abmat Sit Ups

Friday, May 19, 2017

WARM UP
Daily mobility
PVC complex
Ninja mobility
800M Run
Hindu Push Ups x 10

STRENGTH
Push Press
Find Your 1RM

WOD
AMRAP in 15 Minutes
3 KBS(53/35)
3 TTB
3 Wall Balls(20/14)
6 KBS
6 TTB
6 Wall Balls
9 KBS
9 TTB
9 Wall Balls
(keep increasing reps by 3 each round until time is called)
(score is total reps)

Core:
X 2
30 right crunches
30 abmat sit ups
30 left crunches
:30 plank

Thursday, May 18, 2017

Daily Mobility
PVC complex
Ninja mobility
100 Double Unders or 200 Singles
Then
3 Rounds
5 Burpees
10 KBS
15 Air Squats

STRENGTH
Rest Day

WOD
8 Rounds
200M Run
10 Thrusters(95/65)
10 Pull Ups
(new rounds starts every 3 Minutes, scale weight/reps for thrusters, reps for pull ups or distance of the run accordingly to be able to achieve at least 30 seconds rest each round)
(score is slowest round)

CORE

3 Rounds
30 Abmat Sit Ups
15 Back Extensions

Wednesday, May 7, 2017

WARM UP
Daily mobility
PVC complex
Ninja mobility
400M Run
Then
3 Rounds of Cindy 5-10-15 pull ups/ push ups/ squats
Stationary Inch Worm x20

STRENGTH
Press
Find Your 1RM

WOD
With A Running Clock:
AMRAP in 5 Minutes
45 Double Unders or 90 Singles
15 Pull Ups
AMRAP in 5 Minutes
45 Double Unders
10 Clean & Jerk(135/95)
AMRAP in 5 Minutes
45 Double Unders
15 Wall Balls(20/14)
(score is total reps completed

Tuesday, May 16, 2017

WARM UP
Daily mobility
PVC complex
Ninja mobility
50 Jumping Jacks
40 Walking Lunges
30 Ball Slams
20 Push Ups
Sumo Squat to Stand x20
Dynamic Lunge Complex
– Forward
– Side to side

STRENGTH
Rest Day

Core
X3
25 ghd sit-ups
50 kb crunches
25 abmat sit-ups
:45 plank

WOD
3 Rounds
15 OHS(95/65)
15 Burpee

15 Pull Ups
400M Run

Monday, May 15th, 2017

WARM UP
daily mobility
pvc complex
ninja mobility
400M Run
3 Rounds
5 Pull Ups
10 Push Ups
20 Walking Lunges
Stationary Inch Worm x20

STRENGTH
Rest Day

WOD
AMRAP in 12 Minutes
5 TGU(53/35)(left arm)
10 Box Jumps(24/20)
5 TGU(right arm)
10 Box Jumps

Core: 100 Abmat Sit Ups

COOL DOWN
400M Run at an easy pace

Friday

WARM UP
Daily mobility
PVC complex
Ninja mobility
3 Rounds
50 Double Unders or 100 Singles
5 Burpees
10 Air Squats
Sumo Squat to Stand x20
Dynamic Lunge Complex
– Froward
– Side to Side
– Crossover

WOD
For Time:
50 Wall Balls(20/14)
400M Run
50 Pull Ups
400M Run
50 Thruster(45/35)(empty bar)
400M Run

Core:
3x 1 Minute Plank Holds(w/ weight on back if possible

COOL DOWN