6/9/16

 **Recovery Day

  • We will take it easy on Thursday.  Feel free to make up a WOD from the week or work on a skill/movement you've been missing. 

Strength: Bench Press

  • 5 sets of 6

WOD:  Recovery WOD

  • 1000 Meter Row (easy pace)
  • Accumulate 2 minutes in a Plank
  • 100 Double Unders (use this time to work on them if you don't have them)
  • Accumulate 2 Minutes in a Hollow Hold

5/31/16

 TUESDAY

Strength: Hang Squat Cleans

  • 2-2-2-2-2
  • Working at 70% of your 1RM C/J

METCON: 12 Minute AMRAP

  • 1 Power Clean (155/105)
  • 5 Ab-mat Sit-ups
  • 10 Double Unders
  •  ***Add 1 power clean, 5 sit-ups, 10 DU to total reps each round you advance
  • Example: Round 2 would be 2 power cleans, 10 Sit-ups, 20 DU.  Round 3 would be 3 power cleans, 15 sit-ups, 30 DU. 

5/26/16

THURSDAY

Strength: Strict Press

  • 7-5-3-1
  • Don't count warmup sets
  • Build over the 4 working sets
  • Not a 1RM

WOD: In teams of 2 or 3, complete the following with a 20 Minute TimeCap

  • Run 1 mile, alternating laps - Partner holds handstand hold
  • 100 Plate Ground to Overhead (45/35) - Partner holds plate over head
  • 100 Calories on Rower/Bike - Partner holds top of deadlift (225/145)
  • 100 Situps - Partner holds plank
    • or reps to count, partner must be in hold or holding weight 

5/24/16

TUESDAY

Strength; Front Squat

  • 7-5-3-1
  • Don't count warmup sets
  • Build over the 4 sets
  • Not a 1RM

MetCon: 

  • In 3 Minutes...
    • Minute max Calories on Rower/Airdyne
    • Max Power Cleans (115/75) rest of 3 minutes
  • Rest 1 Minute
  • In 3 Minutes...
    • Minute max Calories on Rower/Airdyne
    • Max Power Cleans (145/100) Rest of 3 minutes
  • Rest 1 Minute
  • In 3 Minutes... 
    • Minute max Calories on Rower/Airdyne
    • ax Power Cleans (175/115) Rest of 3 Minutes
  • Rest 1 Minute
  • In 3 Minutes...
    • Minute max Calories on Rower/Airdyne
    • Max Power Cleans (205/135) Rest of 3 Minutes
  • **Score Total Calories (specify modality) and Total Power Cleans

5/23/16

MONDAY

Strength: Jerk

  • 1RM Jerk (Push or Split)

WOD: In teams of 2 or 3...

  • "Nutts"
    • 0 HSPU
      • oth partners do not have to do HSPU for it to be RX
    • 15 Deadlifts (250/175)
      • Split however
    • 25 Box Jumps (30/24)
      • Both partners do 25 box jumps each
    • 50 Pull-ups
      • Split however
    • 100 Wall Balls (20/14)
      • Split however
    • 200 Double Unders
      • Split however
    • 400 Meter Run carrying plate (45/35)
      • Both partners run with a plate