Tuesday, August 29, 2017

Warm-up
Daily Mobility
PVC Complex
20 Mountain Climbers
1 Length Russian Lunge
1 Length Prisoner Hops
1 Length Broad Jumps
1 Length Bearcrawl
:30 Handstand Hold
50 Double Unders
20 T2B

WOD
Diane

21-15-9 reps for time of:
225-lb. deadlifts (155#)
Handstand push-ups

Wednesday

Daily mobility
PVC complex
Ninja mobility
Run 400 meters
10 Med ball cleans
1 length
Russian lunge
Prisoner hop
Bear crawl
10 ring rows

WOD
4 rounds
12 power cleans 95/65
12 box jumps 24/20
12 pull-ups
400 meter run

 

Thursday

WARM UP
daily mobility
PVC complex
Ninja mobility
Row 500 m
15 PVC snatches
10 hollow rocks
5 ninja get ups

Strength
Front squat – 80% x 2 x 5

WOD
AMRAP 10
10 DB snatches (5 each arm) 70/45
10 TTB’s

Core: speaks for itself above.

Monday, August 21, 2017

Daily mobility
PVC progression
10 ninja mobility
3 rounds
10 med ball cleans
10 PVC thrusters
10 air squats

WOD:
“day out with the girls…”

“grace ”
30 clean & jerks (135/95)
then
“Karen”
150 wall balls shots (20/12)
then
“annie”
50-40-30-20-10
double-unders (1:3)
AbMat sit-ups

complete for time!!

August 14-18,2017

MONDAY
WARM UP
daily mobility
PVC complex
Ninja mobility
9-6-3
Wall balls
Ring rows
Walking lunges
WOD
AMRAP IN 10 minutes
3 front squats 135/95
5 clapping push-ups
50 meter sprint

TUESDAY
WARM UP
daily mobility
PVC complex
Ninja mobility
Bear crawl
1 length walking lunges
9-6-3
Wall balls
Ball slams
Strength:
3-3-3-3-3
Back squat @ 70-80% of 1rm
WOD
Complete as many rounds as possible in 15 minutes of:
50-lb. dumbbell thrusters, 10 reps
50 double unders
CORE
125 hollow rocks

WEDNESDAY

Tabata :20 Work / :10 Rest
6 rounds of each movement:
Alternating Lunges
Double Unders
Air Squats

 

THURSDAY

4 rounds for time of:
Row 250m or run 400
2 Power Cleans @ 90% of 1 RM
15 Medicine Ball V-ups 20/14

 

FRIDAY

WOD:
FIVE ROUNDS FOR TIME OF:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

August 7-11, 2017

MONDAY

Warm up
Daily mobility
PVC complex
Ninja mobility
15 of each
Good mornings
Med ball cleans
Ring rows

WOD
For time:
8 deadlifts, 155 lb.
7 cleans, 155 lb.
6 snatches, 155 lb.
5 pull-ups
4 bar dips

7 deadlifts, 155 lb.
6 cleans, 155 lb.
5 snatches, 155 lb.
4 pull-ups
3 bar dips

6 deadlifts, 155 lb.
5 cleans, 155 lb.
4 snatches, 155 lb.
3 pull-ups
2 bar DIPS

Core: 150 abmat sit-ups

Tuesday

WARM UP
daily mobility
PVC complex
Ninja mobility
100 jumpropes
Jog 400 meters

WOD for time 5 rounds with 3 minute rest between each round
Barbara
20pull ups
30 push ups
40 sit ups
50 squats

Strength
3rm push press

Core:
2 x1 minute side planks each side

WEDNESDAY

Warm up
Daily mobility
PVC complex
Ninja mobility
21-15-9
Med ball cleans
Jump squats
Push ups

WOD
“Down and back”

40 box jumps 24/20
20 TTB
40 wall balls 20/14
20 ring dips
40 wall balls
20 TTB
40 box jumps

Strength
Find 1rm back squat

Core
Rest!

THURSDAY

WARM UP
daily mobility
PVC complex
Ninja mobility
9-6-3
Wall balls
Ring rows
Walking lunges

WOD
AMRAP IN 10 minutes
3 front squats 135/95
5 clapping push-ups
50 meter sprint

Friday

WARM UP
daily mobility
PVC complex
Ninja mobility
Bear crawl
1 length walking lunges
9-6-3
Wall balls
Ball slams

Strength:
3-3-3-3-3
Back squat @ 70-80% of 1rm

WOD
Complete as many rounds as possible in 15 minutes of:
50-lb. dumbbell thrusters, 10 reps
50 double unders

CORE
125 hollow rocks