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

4-27-17

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

4-26-17

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. 

4-25-17

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

4-24-17

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

4-20-17

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:

15 Deadlift @ 225/155
10 Strict HSPU
50 DU (150 SU)

4-18-17

Warm Up: – AMRAC 6

5 burpees
5 jumping pullups
10 walking lunges
10 PVC dislocates
Then; 5 min barbell warmup
Skill: EMOM 12

O: 5 strict C2B pullups

E: 5 ring rows

WOD: – 3 rounds for time:

15 hang power snatches @ 95/65

800m run

4-17-17

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

4-14-17

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

4-13-17

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