MAY 1ST

STRENGTH: 3X8 BENCH PRESS @ 60%

WOD:

Fran

3 Rounds For Time

21-15-9 Reps

Thrusters (95/65)

Pullups

WOD 2: 5 MIN AFTER FINISHING FRAN

30 DOUBLE UNDERS

20 BURPEES

X 3 ROUNDS

CORE: 50 RUSSIAN TWISTS

 

ON RAMP:

Dead Lift

Rower (SDHP) Thruster

Total Time (add intervals): Row 200m (SDHP) 10 Thrusters (45/15 or PVC) Time each interval (one person rests while partner goes)

3 times each (approx 3 min rest)

 

APRIL 30

OLYMPIC LIFTING:

  • Power snatch – 80% x 1 x 4
  • Power clean + power jerk – 80% (of PC) x 1 x 4

WOD:

3 ROUNDS :

5 HSPU

20 AIR SQUATS

10 GROUND TO OVER HEAD 135/95#

 

CORE: 40 HOLLOW ROCKS

 

ON RAMP:

Squat

Dead Lift Shoulder Press and Push Press w/PVC

For Time: 10,9,8,7,6,5,4,3,2,1 Med Ball Dead Lift (x lbs) Push Press with PVC

APRIL 29TH

STRENGTH: BACK SQUAT-Week 1: 60% of ORM for 3 sets of 8 reps

SKILL: HANDSTAND/HANDSTAND WALK

WOD:

4 ROUNDS TOTAL WORKING TIME:

ME UB KB SWINGS 53/35

15 PULL UPS

RUN 400M

REST 1:1

CORE: 3X15 KTE

ON RAMP:

DROM (dynamic range of motion) Squat Ring Row Push-up

For Time: 200m Run 15-12-9 squat/push-up/ring row 200m Run

APRIL 28

STRENGTH: 10 MIN ESTABLISH MAX THRUSTER

WOD:

Klepto

4 rounds for time of:
27 Box jumps, 24/20″ box
20 Burpees
11 Squat cleans, 145/100 pounds

CORE: 100 AB MAT SIT UPS FOR TIME

 

ON RAMP:

Dead lift, start with PVC series Walking lunges

Kipping pull-up

For Time: Run 400m 15 lunges on each leg 15 ring rows 15 thrusters 15 KTE Run 400m

APRIL 27

STRENGTH; STRICT SHOULDER PRESS 5X5

WOD:

MetCon:
2 person teams. 1 person works while 1 rests.
60 push press (95/65)
60 Slam Balls (20/15 lbs)
60 Kettle Bell High Pulls (53/35 lbs)
60 Weighted Sit Ups (25/15 lbs)
60 Push Ups
60 Knees to Elbows

Once the team completed the sets of 60, you move onto:
100 Squats
200 Single Jump Ropes

ON RAMP:

Shoulder Press press out of rack

Wall Ball Med Ball Cleans

5 rounds for time: 7 wall ball 7 pushup 7 ring rows

OR 5 rounds for time: 10 wall ball 5 pushup

APRIL 26

STRENGTH: 5X5 DEADLIFT

WOD:

1 minute ME front rack barbell lunges 95/65#

1 minute row for calories

1 minute ME front rack barbell lunges 95/65#

rest 1min and repeat 2 more times

CORE: 60 HALF MOONS

 

ON RAMP:

Shoulder press with PVC

Shoulder mobility circuit Shoulder Press out of rack Knee to elbow progression

3 rounds for time: 300 M Row (SDHP) 5 KTE 10 barbell push press One groups will rest while 2nd group goes for each Round

APRIL 25TH

STRENGTH: 3-Position Clean (floor, below knee, above knee) – 60%, 65%, 70% x 4 sets, Jerk the last clean of ech set

WOD:

2 ROUNDS FOR TIME:

30 WALL BALLS 20/14#

20 PULL UPS

30 WALL BALLS

20 KB SWINGS 53/35#

CORE: 3X12 PLATE SIT UPS

 

ON RAMP:

Dead Lift

Kipping Jumping Pull-ups Walking lunges

3 rounds for time: Run 200m Lunge 30 ft 10 jumping pull-ups

APRIL 24TH

STRENGTH: 5X5 BENCH PRESS

WOD:

Elizabeth

21-15-9 Reps

Clean (135/95)

Ring Dips

CORE: 16 TGU 8R/8L HEAVY

 

ON RAMP:

Dead Lift

Rower (SDHP) Thruster

Total Time (add intervals): Row 200m (SDHP) 10 Thrusters (45/15 or PVC) Time each interval (one person rests while partner goes)

3 times each (approx 3 min rest)

April 23rd

Strength:

  • 3-Position Snatch (floor, below knee, above knee) – 60%, 65%, 70% x 4 sets

Wod:

10 OHS @ 70% of max Snatch

30 dbl unders

x 4 rounds

 

Core: 3xME t2b

 

ON RAMP:

Squat

Dead Lift
Shoulder Press and Push Press w/PVC

For Time: 10,9,8,7,6,5,4,3,2,1
Med Ball Dead Lift (x lbs) Push Press with PVC

April 22

Strength:

5×5  Back Squat Use weight that is challenging but able to do all sets of 5

Skill: handstand hold or walk practice 5 minutes

WOD:

ME hang power snatch 95/65# 1 min

ME pull ups 1 min

ME burpees 1 min

rest 1 min

repeat for total of 3 rounds

Core: 3×12 plate sit ups

 

On Ramp:

DROM (dynamic range of motion) Squat
Ring Row
Push-up

For Time:
200m Run
15-12-9 squat/push-up/ring row 200m Run