Monday 02/15/16

Strength -  Bench Press - 3 Rounds
Round 1 - 3@70%,  2@ 80% ,1@90%
Round 2 - increase each set 5-10 pounds 3-2-1
Round 3 - 3 @70%, 2 @ 80% 1 @ 90%

For Time:WOD  
30-20-10-20-30
Kettlebell Swing, 53/35 lbs
Burpee
Kettlebell Snatch

Tuesday 02/16/16

Hero Nutts - WOD For time:
10 Handstand Push Ups
15 Deadlifts, 250/175 lbs
25 Box Jumps, 30/24 in
50 Pull-ups
100 Wall Balls, 20/14 lbs, 10 ft
200 Double Unders
Row or Run, 45/35# plate, 400 m

Wednesday 02/17/16

Strength - Front Squat
1 round 3 @70% 2 @80% 1 @90%
2 Round increase by 5-10 each set 3-2-1
3 Round 3 @70% 2 @80% 1 @90 %

WOD 13.4 Open - As many reps in 7 mins as you can of:
3 Clean & Jerks, 135/95 lbs
3 Toes To Bars
6 Clean & Jerks, 135/95 lbs
6 Toes To Bars
9 Clean & Jerks, 135/95 lbs
9 Toes To Bars
12 Clean & Jerks, 135/95 lbs
12 Toes To Bars
15 Clean & Jerks, 135/95 lbs
15 Toes To Bars
18 Clean & Jerks, 135/95 lbs
18 Toes To Bars

If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Every rep counts in this workout.

Thursday 02/18/16
 

WOD - Ladder  - 12 Reps

Squat Clean Ladder - 75/55#
1 rep and drop the bar
2 reps and drop the bar
3 reps and drop the bar
(Sets of 2 and 3 must be touch-n-go.  Each successful climb of the ladder(1,2,3) counts for a round.)
Ladder Burpee - 1,2,3 etc
1 lap around gym

 

Friday 02/19/16

Skill Work: Pick a Gymnastics Skill Days : Max Set
A single set of Gymnastics Skill Days for max reps.

AMRAP 5 mins: Bear Crawls and Rope Climbs
Complete as many rounds as possible in 5 mins of:
Bear Crawl, 100 ft
2 Rope Climbs
AMRAP 5 mins: Lateral Bar Jumps and Barbell Rollouts
Complete as many rounds as possible in 5 mins of:
20 Lateral Bar Jumps
5 Barbell Rollouts
AMRAP 5 mins: Push-ups and AbMat Sit-ups
Complete as many rounds as possible in 5 mins of:
5 Push-ups
10 AbMat Sit-ups
AMRAP 5 mins: Lunges and Ring Dips
Complete as many rounds as possible in 5 mins of:
20 Lunges
5 Ring Dips
 

Saturday 02/20/16

WOD - Partner/ Team WOD

Sunday 02/21/16