4-30-18
Warm Up: – 3 min run/bike/row
EMOM 12
1. 8 burpee + jump squat –> box jump
2. 8 single pullups –> C2B
3. 10 sec bike sprint
4. 10 sec banded circles F/R
— 5 min barbell warmup —
WOD: – AMRAP 15
3 cleans @ 75% 1RM
40m sprint
Warm Up: – 3 min run/bike/row
EMOM 12
1. 8 burpee + jump squat –> box jump
2. 8 single pullups –> C2B
3. 10 sec bike sprint
4. 10 sec banded circles F/R
— 5 min barbell warmup —
WOD: – AMRAP 15
3 cleans @ 75% 1RM
40m sprint
Warm Up: – 3 min Banded BMU drills
Followed by:
12 pullups
12 burpee broad jumps
10 box jumps
— 3 min barbell warmup —
Accessory: – DL (Top/Bottom Light)
5 x 5 + 10# from last week
Barbell rows
3 x 10
WOD: – For Time
30 – 20 – 10 – 5
Box Jumps @ 24/20
5 – 7 – 9 – 12
Bar Muscle ups (sc: burpee pullups)
Warm Up: – 3 min HS warmup
AMRAC 5
10 pushups
10 back rack Rev. lunges @ bar only
10 sec HS hold
— 8 min BS warmup —
WOD: – For Time:
21 – 15 – 9
HSPU
Back Squats @ BW
Accessory: – In any order; NFT
Sub 3 min mile on bike
75 banded pull aparts
2 min each leg: banded hip distraction
Warm Up: – 3 min PVC drils
5 min barbell warm up
3 min T2B drills
Strength/Skill: – E:2 min for 20 min
1 squat snatch + linking T2B (NTE 5)
WOD: – AMRAP 7
3 power snatch @ 135/85
5 T2B
7 TU (sc: DU 21/14/7)
Warm Up: – 8 min dynamic warmup
WOD: – 7 rounds for total reps
Max cal row
Rest 30 sec
Max DU/SU
Rest 30 sec
4-cone drill
Rest 30 sec
Core Conditioning: – NFT
50 UB abmat situps
50 side bends R/L @ 70/53
Warm Up: – 4 min PVC rack work
6 min barbell warmup
WOD: – For heaviest load
A. Squat clean
Begin with an empty bar. Add 10# each 90 sec. If a rep is missed, remove 5# and try again on the next round. Only build 5# per round from this point forward.
B. Front Squat
30 reps in AFSAP @ 60% final weight in A (above).
Warm Up: – AMRAC 8
100m run
12 UB wallballs @ 20/14
30 sec tricep smash each arm
1 rope climb / Clamp & hold
6 min barbell warmup
WOD Prep: – E:90 sec for 8 sets
1 cluster rep (B.A.G.)
WOD: – Regionals Online Qualifier #1
For Time: (10 min cap)
4 thrusters @ 135/95
1 rope climb
8 thrusters @ 135/95
2 rope climbs
12 thrusters @ 135/95
3 rope climbs
Warm Up: – EMOM 6
1. 10 plate circles L/R @ 25/15
2. 20 jumping lunges
3. 12/8 Calorie row
5 min Rope warm up (TU / DU / SU)
WOD: – For Time
21 – 18 – 15 – 12 – 9 – 6 – 3
Triple unders
Bike calories
Accessory: – 4 RNFT
100ft reverse sled pull + 100ft sled "push" @ 135/100
12 pikes on rower
Warm Up: – 3 min row/run/bike
3 min band/db warmup
5 min barbell warmup
Strength: – Build to a heavy 2 rep Push Press
(15 min cap)
WOD: – AMRAP 12
200m run
15 push press @ 75/45
15 front squat @ 75/45
Warm Up: – In any order in 7 min
500m row
10 burpee pullups
10 inch worm + roll to V-sit
15 S/A kb deadlift (R/L)
5 min barbell warmup
WOD: – Targeting DL weaknesses
Choose the top or bottom-end exercises based on Deadlift 1RM performed last week. If you failed to pull the bar from the floor or didn't make it to the knees, work "Floor to knee."
Floor to knee:
Speed DL 5 x 5 @ 45-55%
Deficit DL 8 x 3 @ 70-80%
Knee to lockout:
Straight leg DL 5 x 5 @ 45-55%
Banded Pause DL 8 x 3 @ 70-80%
Accessory: NFT 5 x 10
Bent-over rows @ BAR +
Hack Squat @ NTE 135/95
