Monday - 05/09/16

Strength/Skill
5 Rounds
6 Floor Presses (AHAP)
Rest 30 seconds
60 seconds of Double-Unders (use this as skill practice if you are not proficient with double-unders)
1 min. Rest

WOD - For time:
21 Deadlifts, 185/125 lbs
15 Power Clean (Touch & Go)s, 185/125 lbs
9 Jerks, 185/125 lbs

 

Tuesday - 05/10/16

Strength - 
Bent Over Barbell Row 5-5-5-5, using heaviest weight per set
Barbell Roll Out 5-5-5-5, using heaviest weight per set
Barbell Hip Thrust 10-10-10-10, using heaviest weight per set

WOD - Tabata Mash Up of 20 work 10 rest 8 Rounds
Tabata Thrusters 75/55 lbs
Tabata Sit Up
Tabata Box Jump 24” /20”
Tabata Hand Release Push Up

Wednesday - 05/11/16

Strength - Prison Rules Power Snatch (same weight entire time)
Power Snatch 2 reps every :15 sec x 16 rounds  
(Prison rules means that you are working on cycle time between repetitions.  You will perform unbroken reps of the exercise listed.  Any of the reps that you perform from the ground will be touch and go reps.   The importance of this is to get you to start stringing reps together and not wasting time between reps.)

WOD - For Time
1-2-3-4-5-6-7-8-9-10 reps of:
Overhead Squat 95 lbs 65 lbs
Ball Slam 20 lbs 15 lbs

Thursday - 05/12/16

Strength - Clean & Jerk
2 reps every 15 seconds x 16 rounds prison rules (same weight entire time)

 

WOD - 15 Minutes

Every 30 Seconds for 5 Min Run 50m

Every 30 Seconds for 5 Min Run 100m

Every 30 Seconds for 5 Min Run 50m

Friday -  05/13/16

Skill - AMRAP 10 mins:
Complete as many rounds as possible in 10 mins of:
5 Handstand Push-ups
10 Pistols (Alternating Legs)s
Burpee Broad Jump, 40 m (pole to pole on rig 4 times = 40m)

WOD - 5 rounds for time of:
35 Double Unders
Run, 200 m

 

Saturday -  05/14/16

Community WOD

Sunday -  05/15/16

 

ROM WOD - Open gym