Monday 04/11/16

Strength Cycle increase by 2.5% from last weeks weight
Back Squat 5-5-5
Bench Press 5-5-5
DL 1-1-1-1-1-1

WOD The Chief - 5 cyles of 3 min AMRAP with/1 Min Rest: 
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats
 

Tuesday 04/12/16

Skill Work:
Rope Climbs : 5x2, rest 1 min
5x5 Strict Pull-ups, Pistols and Shoulder taps

WOD For time:
30 Back Squats 125/85 lbs
30 Lateral Jumps over bar
30 Front Squats 125/85 lbs

30 Lateral Jumps over bar
30 Overhead Squats 125/85 lbs

Wednesday 04/13/16

Strength Cycle increase by 2.5% from last weeks weight
Front Squat 5-5-5
Shoulder Press 5-5-5
Power Clean 5-5-5

WOD
Pick your WOD
1- 100 Burpee Pull ups for time
2-Death by Thrusters Ladder 95/65 lbs
3-Death by Clean and Jerk Ladder 95/65 lbs
4- 150 wall ball for time

Thursday 4/14/16

For time:
Run (Weighted), 200 m
21 Toes-to-bars
21 Hang Power Snatches, 75/55 lbs
Run (Weighted), 200 m
15 Toes-to-bars
15 Hang Power Snatches, 75/55 lbs
Run (Weighted), 200 m
9 Toes-to-bars
9 Hang Power Snatches, 75/55 lbs

Friday 04/08/16

Tabata -  8 x 20 secs / 10 secs
Tabata Turkish Sit-up
Tabata Double Under
Tabata Box Jump
Tabata Ring Dip
Tabata Curtis P (Kettlebell), 54/35 lbs

Saturday 04/16/16

Community WOD

Sunday 04/17/16

ROM WOD