April 21

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Strength: make up from week 1 rm max

 

Wod:

12 front squat 155/105

100 m farmers walk 53/35 kb

15 hollow rock

4 rounds

 

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

Team Saturday

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10 min to get 1rm strict press

WOD:

50 jump to target

40 deadlift 225/155#

30 burpee ball toss

20 knees to elbows (each) while partner holds L sit

10 200m relay sprints

100 jump rope singles each

 

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 19TH

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STRENGTH: 12 MIN TO ESTABLISH 1RM DEADLIFT

WOD:

3 ROUNDS

15 PULL UPS

30 SIT UPS

400M RUN

 

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 18TH

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STRENGTH:

15 MIN TO ESTABLISH 1RM CLEAN & JERK

 

WOD:

30 Pushups
15 Squat Cleans 135/95#
24 Pushups
12 Squat Cleans
18 Pushups
9 Squat Cleans
12 Pushups
6 Squat Cleans
6 Pushups
3 Squat Cleans

 

CORE: 50 HALF MOONS

ON RAMP:

Dead Lift

Kipping Jumping Pull-ups Walking lunges

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

april 17th

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STRENGTH: 10 MIN TO ESTABLISH 1RM BENCH PRESS

WOD:

FILTHY FIFTY

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

 

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)

WOD April 16th

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Strength: 20min to establish 1rm snatch

WOD:

21-15-9 reps

95/65# OHS

T2B

ON Ramp:

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

Push Press with PVC

April 15

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Strength: 10 min to establish 1rm back squat

Wod:

50 dbl unders

40 kb swings 53/35

50 dbl unders

30 pull ups

50 dbl unders

20 burpee box jumps 24/20

50 dbl unders

 

Core: 16 TGU heavy

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 13th

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Shoulder Press:

50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%xAMAP

Team Wod:

 

One partner working at a time, can’t move to next movement until both are done with the previous movement. Each person does all 30, 20, 15, 10 reps.

30 Shoulder to Overhead (135/95)
20 Walking KB Lunges (holding KBs inside shoulders in front rack position – 53/35)
15 HSPU
10 Box Jumps (48/30)
10 Box Jumps
15 HSPU
20 Walking KB Lunges
30 Shoulder to Overhead

 

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 12th

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Strength:

Deadlift

50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%xAMAP

 

Wod:

10 rounds for time

5 push jerks

10 alternating forward barbell lunges (bar on the back)

All jerks must be unbroken.  You can rack the bar and rest before beginning the lunges and then the lunges must be unbroken.

Weights can range from 75% of BWT up to 120% of BWT for both movements.  Try to use the same weight on the jerk as the lunge.

Post loads and times to comments.

Core: 30 windmills

 

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 11th

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Olympic lifting:

  • Power snatch – 82% x 1 x 4
  • Power clean & power jerk – 82% x 1 x 4
  • Overhead squat – 85% x 1; 75% x 2 x 2

Wod:

8 mins
Row 1000m
With remaining time
AMRAP
1,1 – 2,2 – 3,3…

HSPU
Box Jumps (30/24)

 

 Core: ME hollow rock 3 min
On Ramp:

Dead Lift

Kipping
Jumping Pull-ups Walking lunges

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