4-28-17
Warm Up: – AMRAC 7
50ft bear crawl
5 hollow rolls to V-up
5 strict ring dips
5 kip swings
100m run
Strength: – Floor press
5 – 5 – 5 – 5 – 5
WOD: – 4 rounds for time:
400m run
15 T2B
Warm Up: – AMRAC 7
50ft bear crawl
5 hollow rolls to V-up
5 strict ring dips
5 kip swings
100m run
Strength: – Floor press
5 – 5 – 5 – 5 – 5
WOD: – 4 rounds for time:
400m run
15 T2B
Warm Up: –
A. 3 min Run or Row
B. 8 min Tabata
Jump Rope
Mtn Climber
KB Swing (light weight)
Skill: – Push Press (PVC, DB, KB)
WOD: – 4 rounds for time (10 min cap)
10 S/A KB Push Press @53/35
50 DU / 150 SU
15 KB Swings @ 53/35 lbs
Strength: – Goblet squats @ "heavy"
4 X 10 w/2 sec pause in bottom
Warm Up: – Partner up for an AMRAC 6
Ascending reps NTE 7:
Pullups
Burpee broad jumps
Wallballs @ 20/14
(foam roll / stretch remaining time)
Then; 6 min barbell warmup
Partner WOD: – AMRAP 22
30 squat cleans @ 95/65
30 pullups
At GO, partner #1 begins the AMRAP while partner #2 runs 300 meters. Partners switch when the runner returns. The 30 squat cleans must be completed before beginning the pullups. Continue switching after each 300m run until time has ended. Score is total rounds and reps.
Warm Up: – 3 rounds in 8 min
Row, Run, Or Jump Rope for 60 sec
"Burgener" warm up x 3-5 reps each
WOD: – For time:
500m Row
15 Overhead Squats @ 135/95
500m Row
12 Overhead Squats @ 155/105
500m Row
9 Overhead Squats @175/115
Conditioning: 3 rounds NFT
100ft sled push @ 90/45 + 200m run
Warm Up: – EMOM 9
1. 12/9 cal row
2. 5 pike pushups + 10 pushups
3. 5 hollow rolls to V-up
Core Conditioning:
2 X 20 weighted situps
2 min hanging L-sit
——- 4 min loaded barbell warmup NTE 95/56 ——
WOD: – Deadlift
3 – 3 – 3 – 3 – 3 – 3
Warm Up: – AMRAC 6
8 walking lunges
8 lying leg crossovers
8 roll to V-up
8 pushups
Gymnastic Skills: HSPU practice
Barbell skills: Deadlift 5 min
WOD: – 4 rounds for time:
Warm Up: – AMRAC 6
O: 5 strict C2B pullups
E: 5 ring rows
WOD: – 3 rounds for time:
15 hang power snatches @ 95/65
800m run
Warm Up: – Tabata for 8 min
Jump rope (SU/DU/TU/ Variety)
Mtn Climbers
Strength: – 200m KB Front Rack Carry @ 70/53
WOD: – AMRAP 9
2 Box overs @ 24/20
2 DB (50/35) box step-ups @ 24/20
4 Box overs @ 24/20
4 DB (50/35) box step-ups @ 24/20
6 Box overs @ 24/20
6 DB (50/35) box step-ups @ 24/20
Continue adding 2 reps to each movement
until the clock expires.
Mobility: – 2 min banded hamstring stretch
2 min foam roll : piriformis
Warm Up: – A. Run or Row 3 min
B. 5 min barbell warmup
Strength: – 5 x 5 power shrugs
5 x 5 deadlift
WOD: –
A. EMOM 5
5 hang squat clean & jerk
REST 3 min
B. EMOM 10
1 squat clean & jerk
Warm Up: – AMRAC 6
100m run
5 kb swings
5 broad jumps
20ft duck walk
Mobility: – 90 sec each side/movement
tricep smash
rack master
Strength: – Front Squat 1RM in 20 min
WOD: – 4 rounds for time (20 min cap)
20 KB Swings @ 70/53
30 Box Jumps @ 24/20
400m Med Ball Carry @ 20/14