Tuesday May 2nd, 2017

Warm-up

1) 250m Run
      Jump Rope Complex (attempt unbroken)
        20 Single Unders
        20 Running Single Unders (high knees)
        20 Running Single Unders (butt kicks)
        20 Double Unders
     10 Hand to Hand Bar Hangs

2) 4 x :20/:10
       Plank
       Bodyweight Good Mornings

3) Snatch Warmup
       Muscle Snatch
       BTN Press
       Over Head Squat
     -----
       Power Snatch From Hips
       Power Snatch From Hip + OHS
       Snatch From Hip
     -----
       Snatch From Knees
       Snatch From Shins

WOD

FUN: Metcon (Time)

3 Rounds for Time
   40 Running Singles
   35 Abmat Situps
   30 Hand to Hand Russian Swings (44/26)

FIT: Metcon (Time)

3 Rounds for Time
   35 Double Unders
   50 Abmat Situps
   50 Hand to Hand Russian Swings (44/26)

COMP: Metcon (Time)

3 Rounds for Time
   50 Double Unders
   50 Abmat Situps
   50 Hand to Hand Russian Swings (53/35)

Weightlifting

Snatch (OTM x 20, All reps between 70-80%)

Gymnastics Track

GYM: Metcon (AMRAP - Reps)

Spend 10 minutes working on Triple Unders

Conditioning Track

CNDA: Metcon (Time)

5 Rounds for Time
   100m Sled Sprint (#50/#35)
   5 Bar Muscle Ups
    Rest 1 minute

CNDB: 2k Row (Time)

Max Effort 2k Row

Brute Track

BRUT1: Deadlift (5 x 8 EOM)

Superset with Push Jerk. Perform as a 10 minute EMOM switching between movements each minute. Your first set should be at 90% of your 8rm

BRUT2: Push Jerk (5 x 8 EOM)

Superset with Deadlift. Perform as a 10 minute EMOM switching between movements each minute. Your first set should be at 90% of your 8rm

Monday May 1st, 2017

Warm-up

1) Jog (d+b) x 3 (CF rig to weightlifting board)
          1st - Easy Pace
          2nd - Pick up the speed
          3rd - About 90% effort
     Bear Crawl (d)
     Bear Crawl (b, backwards)
     Power Skip
     Inch Worm

2) Clean and Jerk Warmup (3x each position)
      Deadlift to Power Position (bent knees)
      PC From Hips + Squat
      PC From Knees + Squat
      Full Clean from Shins
      --------------------------------
      Strict Press
      Push Press
      Push Jerk
      Split Jerk

3) Build to WOD Weight. Use the same weight as March 7th

WOD

Compare scores to 3/7, 1/25

FUN: Metcon (AMRAP - Rounds and Reps)

20 Minute AMRAP
   1 Deadlift (95/63)
   1 Clean
   1 Front Squat
   1 Jerk
Goal is 25/30 rounds (1 round every :40-:48s)

FIT: Metcon (AMRAP - Rounds and Reps)

20 Minute AMRAP
   1 Deadlift (185/123)
   1 Clean
   1 Front Squat
   1 Jerk
Goal is 30/35 rounds (1 round every :35-:40s)

COMP: Metcon (AMRAP - Rounds and Reps)

20 Minute AMRAP
   1 Deadlift (225/153)
   1 Clean
   1 Front Squat
   1 Jerk
Goal is 30/35 rounds (1 round every :35-:40s)

ALL: 2k Row (Time)

Max Effort 2k Row

Perform immediately after the wod

Saturday April 29th, 2017

Metcon (4 Rounds for reps)

7 min AMRAP
-10 Deadlift 185/135
-20 Wall Balls 20/14

3 min rest

7 min AMRAP
-10 Power Clean 135/95
-20 burps

3 min rest

7 min AMRAP
-10 Snatch 95/65
-20 Cal Assault Bike

3 min rest

7 min AMRAP
-10 S2O DB 45/25
-20 T2B

Split into 4 teams, complete an AMRAP, add all reps, rotate to next AMRAP. Total all reps as a team!

Friday April 28th, 2017

WARM-UP
1) Walking Quad Strech
     Walking High Knees
     Walking Hip Stretch
     Walking High Kicks
     Running High Knees (6 steps/mat)
     Running Butt Kicks (6 steps/mat)
     Carioca (d+b)

2) Snatch Warmup
     Strict Muscle Snatch (Elbows, Eyes, Press)
     Muscle Snatch
     Over Head Squat
     -----
     Power Snatch From Hips
     Power Snatch From Hip + OHS
     Snatch From Hip
     -----
     Snatch From Knees
     Snatch Grip Sots Press

3) After Weightlifting - Quick CnJ Warmup
      PC+J from Hips
      PC+J from Knees
      PC+J from Ground

WEIGHTLIFTING
   Hang Snatch (OTM x 20)

WOD
   FUN: For Time
      30 power Clean and Jerks (95/63)

   FIT: For Time
      30 Power Clean and Jerks (115/73)

   COMP: "Grace"
      30 Clean and Jerks, (135/93)

GYMNASTICS TRACK
   GYM: PD-A
     10 Minute EMOM
        5 Strict Pullups
        5 Strict Dips
Complete both movements on the minute

CONDITIONING TRACK
   CND: 7 Rounds for Time
        25 Wall Balls
        100m Run
      Rest 1:00 Minute

BRUTE TRACK
   BRUT1: Overhead Squat (5 x 3 EOM)
Superset with Strict Press. Perform as a 10 minute EMOM switching between movements each minute. Your first set should be at 90% of your 3rm
   BRUT2: Strict Press (5 x 3 EOM)
Superset with Overhead Squat. Perform as a 10 minute EMOM switching between movements each minute. Your first set should be at 90% of your 3rm

Thursday April 27th, 2017

WARM-UP
1) 500m Row
    Samson Stretch (d)
    10x Lat Raise (light plates)

2) Press Complex Warmup
    Press
    Push Press
    Dip and Hold
    Split Jerk
    BTN Press from Split
    Jerk Balance
    Tall Jerk
    BTN Split Jerk

3) After Weightlifting - Quick Snatch Warmup
      PS from Hips
      PS from Knees
      Ps from Ground
Hold catch position on all of them

WEIGHTLIFTING
   Behind The Neck Jerk (OTM x 20, Building)

WOD
   
FUN: For Time
     30 Power Snatch (75/53)

   FIT: For Time
     30 Power Snatch (115/73)

   COMP: "Isabel" 
     30 Power Snatch (135/93)

Monday April 24th, 2017

A) Warm-up

1) Monster Walks (d/b/s/s)
    Sprint down and back after each one
    Carioca (d+b)
    Wheelbarrow (partner)
2) Partner Front Rack Stretch (The Don Browning)
3) Clean Warmup
      Strict Muscle Clean (Elbows and rotate)
      Muscle Clean
      Power Clean from Hips
      Power Clean from Hips + Squat
      Clean from Hips
      Sots Press (Front Rack)
4) 7 Minutes to Work up to 70%

 

B) Weightlifting

High-Hang Clean (OTM x 20, All reps at 70-80%)

 

C) WOD

FUN: Metcon (Time)100 Wall Balls for Time (14#/10#)

FIT: Karen (Time)For Time: 
150 Wall-Ball Shots, 20#/14#