7-31-15
Warm Up: – Run 1 mile
WOD: – Ultimate Medball !!
Warm Up: – Run 1 mile
WOD: – Ultimate Medball !!
Warm Up: – AMRAC 8
8 kb swings @ “medium”
8 kb snatch (4 each arm)
Bridge run
4 strict pullups
4 strict T2b
Skills: – Individual strength/skill work
25 min session
WOD: – AMRAP 12
12 HR pushups
9 box jumps @ 24/20
6 K2E
20 sec plank (from elbows)
Warm Up: – EMOM 8
1. 30 DU / 50 SU
2. 50ft OH plate lunges @ 45/25
WOD: – For Time :
400m run
4 rope climbs
400m run
4 rope climbs
400m run
30 push press @ 135/95
Mobility WOD: – Shoulder Smash
Banded Position #1 – 2 min
Banded Position #2 – 2 min
Lacrosse balls – 2 min
Warm Up: – 3 rounds NFT (10min cap)
20 sec L-sit
5 burpees (5 sec psoas stretch)
10 thrusters (front to back)
5 bridge ups @ 2225
Strength: – Back Squat
EMOM 5
1 rep @ 40%
1 rep @ 50%
1 rep @ 60%
1 rep @ 70%
1 rep @ 80%
E: 2 min for 6 min
3 reps @ 85%
WOD: – 7 rounds for time:
5 strict HSPU
10 alt. let pistols
15 pullups
Warm Up: – Spend 8 min warming up for C&J
Skill: – Partner Up & Find a 1RM C&J
12 min cap
Strength: – Shoulder Press – Rest 2 min between sets
5 reps @ 70% 1RM
5 reps @ 75%
5 reps @ 80%
3 reps @ 85%
1 rep @ 90%
1 rep @ 95%
WOD: – Tabata Monday:
V-ups
REST 2 min
Squats
Warm Up: – Run to the top step of the courthouse & back
Skills: – Medball Toss Game (5 min)
WOD: – For Time:
21-15-9
Box jumps @ 24/20
Goblet Squats @ 45/25
Situp & Toss @ 20/14
Warm Up: – EMOM 12
1. 30-45 sec HS hold on wall
2. 10 T2B
3. 15 jumping squats
Skills: – 3 sets in 12 min:
Max rep weighted pushups @45/25
5 strict HSPU
WOD: – Partner WOD : AMRAP 20
Partner 1 Runs 400m
Partner 2 does movements until Partner 1 gets back
Switch partners
Partners begin movement where other left off
3 Thrusters @ 135/95
6 pullups
9 bar over burpees
36 DU / 72 SU
Warm Up: – AMRAC 8
6 S/A db shoulder press (3 eaach arm)
6 S/A db push jerk (3 each arm)
6 S/A db snatch (3 each arm)
12 jumping lunges (alt legs)
Strength: – E: 99 sec for 15 min (10 sets)
Snatch 1 rep
Build as you go
WOD: – AMRAC 6
9-7-5
KB swings @ “heavy”
Thrusters @ 135/95
Dips
REST 4 min then repeat
Warm Up: – Run 1 mile
WOD: – PARTNER WOD !
For Time:
300DU / 600 SU
75 C2B pullups
75 GHD situps
300DU / 600 SU
Skill: – Individual skill / strength
Athletes choice
Warm Up: – In 10 min complete :
1/4 “Angie”
400m run
Strength: – Floor press – 1RM in 15 min
Skills: – EMOM 8
1. 6 situps w/feet on box @ 2331
2. 20 flutter kicks to top of box (2-count)
WOD: – Back Squat
2 – 2 – 2 – 2 – 2 – 2 – 2
