May 14-May 20, 2018

Monday May 14

Deadlift

85% x 2

70% 3×3

Pull Up

5×3

TABATA

L-Hang

TABATA

Reverse Lunge

 

Tuesday May 15

AMRAP 23

400m Run

20 Alt. DB Snatch 50/35

10 Burpee Over DB

5 HSPU

 

Wednesday May 16

Partner WOD

For Time:

100 Cal. Row

100 WallBall 20/14

100 Cal. Air Bike

100 KBS 70/53

 

Thursday May 17

Overhead Squat

5×1 @ 80%

Pull up

5×7

AMRAP 7

7 Jumping Squats Holding Medball 14/6

8 Box Step Ups 24/20 #40/25

 

Friday May 18

For Time:

75 Double Unders

—Then—

4 Rounds

4 Ring Dip

8 Thruster 95/65

12 T2B

–Then–

50 Double Unders

 

Sat May 19

OT2M – 12 min

Oly Complex

2 Hang Power Cleans + 2 Hang Squat Cleans + 2 Tempo Front Squats (2:2:x:2)

Work to max

AMRAP 10

9 Hang Power Cleans (115#/80#)

18 Wall Balls (20#/14#)

 

Sun May 20

8 RFT

Rnds. 1,3,5,7

14 Push Jerks (1/2 bw)

6 Bar Facing Burpees

Rnds. 2,4,6,8

14 Renegade Rows (40’s/30’s)

200m Run

Apr. 30 – May 6, 2018

Apr. 30

Deadlift

90%x2

75% 5×3

Pullups

3×3

Tabata

Front Rack Box Step Overs (20″ box/35#/26#)

Lying Knees to Elbows

1 min Rest Between

May 1

Bench Press

3-3-2-2-2-2

All sets of 2 @ 90%

AMRAP 12

100′ R KB Suitcase Carry (72#/53#)

9 R Hang DB Clean and Jerks (50#/35#)

100′ L KB Suitcase Carry (72#/53#)

9 L Hang DB Clean and Jerks (50#/35#)

May 2

E2oTM 18

400/350m

10 Burpee Box Jump Overs (24″/20″)

10 Wall Balls (20#/14#) + 24 Double Unders

May 3

Overhead Squat

5×5 @ 60%

Pullups

5×5

EMOM 8

Alternate:

5 Single Leg Romanian Deadlifts (challenging load)

14-20 Shoulder Taps

May 4

Fight Gone Bad

3 Rounds

Wall Ball (20#/14#)

Sumo Deadlift High Pull (75#/55#)

Box Jump (20″)

Push Press (75#/55#)

Row (cal)

Rest

May 5

AMRAP 22

12 Toes to Bar

15 KB Swings (53#/35#)

20 Reverse Lunges (50#/35#)

May 6

Heavy Triple Hang Power Snatch

For Time

30-20-10

DB Snatches (50#/35#)

Burpees to Plate

 

January 29-February 4, 2018

Monday Jan. 29

Front Squat

1×3 @ 80%

2 Rounds For Time

20 Kb SDHP 53/35

20 Double Unders

20 Kb Swing

20 Double Unders

20 Goblet Squat

20 Double Unders

 

Tuesday Jan. 30

In 90 seconds:

12/8 Cal. Row

10 Alt. DB Snatch 50/35

AMRAP No-Jump Burpee in Remaining Time

rest 90 x 6

 

Wednesday Jan. 31

Push Press

1×5 @ 80%

AMRAP 12

:30 sec Hand Stand Hold

10 SH 2 OH 75/55

5 Pull Ups

 

Thursday Feb. 1

A1. Turkish Get Up 2/side AHAP

A2. FR Box Step Up 6/side AHAP

EMOM x 5

5-10 HR Push Up

EMOM x 5

10-20 Unbroken Wallball

TABATA Hollow Rock

TABATA Super Man

100 AB-Mat Sit up

 

Friday Feb.2

Partner WOD

1200 m Row

20 Squat Clean Thurster 95/65

1200 M Row

40 Power Clean 115/85

1200 M Row

60 Deadlifts 135/105

 

Saturday Feb. 3

20 Rounds For Time

1 Hang Snatch 95/65

2 Overhead Squat

3 Toes 2 Bar

 

Sunday Feb. 4

AMRAP 25

20 Single Arm DB Press(R)

20 Burpee

20 Single Arm DB Press(L)

20 Wallball 20/14

20 Box Jump Over 24/20