May 21 through 26

MONDAY 5/22/2017
STRENGTH
Front Squat 5×12 E3M

WOD (partner)
For time:
10x50m run EACH
10×10 push up EACH
10×20 Air Squat EACH
**P1 runs/P2 rests, then P2 run/P1 rest, 10x each**

TUESDAY 5/23/2017
STRENGTH
Push Press 5×3 E3M

WOD
“Prison Rules 2017″
Every 0:15 for 16 intervals (4:00) 95/65#
3 Power Snatch
Rest 1:00
3 Power clean and jerk
Rest 1:00
3 Thruster

WEDNESDAY 5/24/2017
STRENGTH
Sumo Deadlift 5×10 E3M

WOD
Buy-in: 100m sled sprint 55/35#
THEN…
15-12-9-6-3 For time:
Bar Dip
Push up
Pull-up

THURSDAY 5/25/2017
STRENGTH
Overhead Squat 5×5 E3M

WOD
Buy-in: 1,000m row
THEN…
4 RFT-
21 Deadlift 155/105#
15 Front Squat 155/105#
9 HSPU

FRIDAY 5/26/2017
STRENGTH
Bench Press 10×2 OTM

WOD
For time:
1,000m row
50 box Jump 24/20”
40 KB Swing 70/53#
30 Goblet Squat 70/53#
20 Push Press (10 left/10 right arm) 70/53#
10 Overhead Squat (5L/5R) 70/53#

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May 15 through 19

MONDAY 5/15/2017
STRENGTH
Sumo Deadlift 5×3 E3M

WOD
7RFT-
12 squat clean and jerk 115/75#
10 bar facing burpees
0:30 rest

TUESDAY 5/16/2017
STRENGTH
OH Squat 5×10 E3M

WOD
4 RFT-
12 ring push up
10 box jump 24/20″
8 Deadlift 275/185#

WEDNESDAY 5/17/2017
STRENGTH
Bench Press 5×5 E3M

WOD
5RFT-
15 push Press 115/75#
15 pull-up

THURSDAY 5/18/2017
STRENGTH
RDL 10×2 OTM

WOD
AMRAP 15
10 H2H Kb swing (choose challenging load)
10 H2H KB clean
10 H2H KB Snatch
30 abmat sit ups

FRIDAY 5/19/2017
STRENGTH
Back Squat 20RM

WOD
AMRAP 7
7 OH Squat
7 Push Press
7 American Swing 53/35#

 

May 8 through 12

MONDAY 5/8/2017
STRENGTH
Bench Press 5×10 E3M

WOD
3-person
AMRAP 12
P1- 200m run
P2- Ball Slam 30/20# (score, reps)
P3- TTB (score, reps)
**this is P1 vs P2 vs P3, so run hard, if subbing row- 250m**

Xtra
2Min max calories on AAB

TUESDAY 5/9/2017
STRENGTH
EMOM 20
1 squat clean and jerk (start at 50%, work up)
5 HSPU

WOD
7 RFT-
10 ring push up
10 Thruster 95/65#
10 KB swing 53/35#

Xtra
5 rounds:
25 unbroken wall balls 30/20# 10′
1:00 rest

WEDNESDAY 5/10/2017
STRENGTH
Back Squat 10×2 OTM

WOD
AMRAP 15
50′ DB high carry lunge (2x 35/25#)
10 rowing push up (1 push up + 2 rows L/R)
50′ DB OH lunge (2x 35/25#)
20 DB Push Press 35/25# (2 DBs)

Xtra
EMOM 10
10 KB swing 124/88#

THURSDAY 5/11/2017
STRENGTH
Shoulder Press 20RM

WOD
3RFT-
15 Deadlift 185/120#
12 Ring dip
10 C2B pull-up

Xtra
AMRAP 12
25m butcher high push 180/120#
5 Burpee
25m butcher low push 180/120#
5 Burpee

FRIDAY 5/12/2017
STRENGTH
Deadlift 10×3 OTM

WOD
Every 1:30 for 10 intervals (15:00)
100m sprint
10 wall ball 20/14# 10/9′

Xtra
10 rounds:
Double KB swing
Double KB clean
Double KB front squat
Double KB jerk
Double KB snatch
0:30 rest

 

May 1 through 5

 

 

MONDAY 5/1/2017
WOD
AMRAP 20
Barbell complex
DL/SqCL/FSq/Jrk 225/155# (unbroken)

THEN…
2k row for time (set PR)

Xtra
5×2 back Squat
5×2 Shoulder Press

TUESDAY 5/2/2017
WOD
3RFT-
50 double unders
50 abmat sit ups
50 H2H KB swing 53/35#

STRENGTH
EMOM 20
Squat Snatch (all reps 70-80%)

Xtra
Spend 10 minutes practicing triple unders

WEDNESDAY 5/3/2017
WOD
3RFT-
50 Deadlift 135/95#
25 C2D push up

STRENGTH
EMOM 20
Squat clean and jerk (all reps 80%)

Xtra
AMRAP 12
40′ walking KB lunge (2 KB in front rack) 53/35#
400′ Farmer carry 53/35# KBs

THURSDAY 5/4/2017
WOD
3-person partner WOD
AMRAP 12
P1- 250 row (pacer)
P2- Goblet squat 53/35# (reps, score)
P3- TTB (reps, score)

STRENGTH
EMOM 20
High hang squat clean

Xtra
EMOM 10, alternating
5 Deadlift @80%+ 5RM
5 Push Press @80%+ of 5RM

FRIDAY 5/5/2017
WOD
3RFT-
400m run
30 Back Squat 135/95# (take from ground)

STRENGTH
EMOM 20
Squat Snatch (set PR)

Xtra
EMOM 10
7 wall ball 30/20# 10′
5 C2B pull-up

 

April 23 through 28

MONDAY 4/24/2017
APPLIED STRENGTH
EMOM 20
High hang squat clean (work 70-80%)

WOD
“Karen”
For time:
150 wall balls 20/14# 10/9′

Xtra
EMOM 10
5 strict weighted pull-up
5 strict weighted ring dip

TUESDAY 4/25/2017
APPLIED STRENGTH
EMOM 20
Pause Snatch (70-80%)

WOD
“Cindy”
AMRAP 20
5 pull up
10 push up
15 air squat

Xtra
4RFT-
25 KB Swing 124/88#
400m run

WEDNESDAY 4/26/2017
APPLIED STRENGTH
Spend 20 minutes working to heaviest single, at your own pace
Squat clean

WOD
“Fran”
21-15-9
Thruster 95/65#
Pull-up

Xtra
5 rounds:
10 TTB with ankle weights
10 HSPU with ankle weights

THURSDAY 4/27/2017
APPLIED STRENGTH
EMOM 20
Behind the neck Split Jerk

WOD
“Isabel”

Xtra
Tabata x16rds, alt
Top of ring dip with turn out
Bottom of ring dip hold

FRIDAY 4/28/2017
APPLIED STRENGTH
Squat Snatch from blocks or hang (work up)

WOD
“Grace”
For time:
30 power clean and jerk 135/95#

Xtra
7 rounds:
25 wall balls 30/20# 10′
100m sprint
1:00 rest

April 17 through 21

MONDAY 4/17/2017
STRENGTH
EMOM 20
Push Jerk + squat jerk + split Jerk (only heavy enough to work on skill and make you better)

WOD
AMRAP 20
Buy-in: 1,000m row + 800m run
THEN… AMRAP
5 pull-up
10 push up
15 air squat
(Score is # rounds/reps of Cindy)

Xtra
5 rounds for time:
2 unbroken rope climbs (legless if possible)
200m run

TUESDAY 4/18/2017
WOD
3 RFT-
15 DB push Press 35/25#
15 DB push jerk 35/25#
20 renegade push ups 35/25# (push-up + single arm row, L/R x10)
25 abmat sit up

STRENGTH
*class only*
EMOM 15
Pause Squat Snatch (or from blocks, work up to no more than 80%)

Xtra
AMRAP 12
5 KB swing 124/88#
10 box jump 24/20″
40′ Handstand walk

WEDNESDAY 4/19/2017
WOD
AMRAP 12
15 ring row (set feet on 24/20″ box and rings level with box)
15 box jump 24/20″
15 ball slam 30/20#

STRENGTH
EMOM 20
Squat clean and jerk (work to PR)

Xtra
10RFT-
10 TTB
10 cal ski erg

THURSDAY 4/20/2017
STRENGTH
EMOM 20
Power snatch

WOD
2-person partner WOD
For time:
10 sets of 20 KB swing 53/35#
10 sets of 20 Goblet Squats 53/35#
10 sets of 20 C2D push up

Xtra
5 rounds:
40 bicycle sit ups
20 hollow rock
0:10 ring support with turn out
5 jumping muscle up

FRIDAY 4/21/2017
WOD
“Painstorm”
AMRAP 45
5 Deadlift 115/75#
5 hang power clean 115/75#
5 front squat 115/75#
5 S2OH 115/75#
5 Back Squat 115/75#
*each round should be an unbroken set*

Xtra
6RFT-
30 Double Unders (with heavy rope)
15 GHDSU

April 10 through 14

MONDAY 4/10/2017
WOD
For time:
1 mile run
50 Burpee
40 push up
30 abmat sit up
20 pull up
10 HSPU

STRENGTH
EMOM 20
Pause power snatch (pause 2″ off ground, work up)

Xtra
100 burpees for time

TUESDAY 4/11/2017
STRENGTH
Spend 20 minutes working on prison rules movements and perfecting them

WOD
“Prison Rules- Mk4 Mod 2”
Every 0:15 for 48 intervals (12:00) cycle through, must be TNG unbroken
3 Power snatch 95/65#
3 Thruster 95/65#
3 Power Clean and Jerk 95/65#

Xtra
5RFT-
6 stone over shoulder (1/1 x3 each side) 150/100#
18/15 calories AAB

WEDNESDAY 4/12/2017
WOD
6 rounds, each for time
10 ring row horizontal
15 hand release push up
20 ball slam
1:00 rest

STRENGTH
EMOM 20
Squat Snatch (work up to 80%, work on perfect technique)

Xtra
EMOM 10
5 strict pull up
5 strict ring dip

THURSDAY 4/13/2017
WOD/STRENGTH
0:00-20:00
Work to daily Max of C&J
20:00-23:00
Rest, set bar up for 70% of daily max
23:00-30:00 (Cap at 30:00)
30 Squat C&J FOR TIME @ 70%

Xtra
5 RFT-
40 bicycle sit ups
20 hollow rock
0:15 ring support with turnout
10 candlestick to pistol

FRIDAY 4/14/2017
WOD
AMRAP 15
5 HSPU
10 C2B pull up
15 Burpee

STRENGTH
EMOM 20
Squat clean at blocks (Work up) – The blocks should set the bar at mid shin. Maybe use plates to stack. Develop position to move the bar correctly.

Xtra
100 KB swing 124/88# for time