MAY 31ST

STRENGTH: 3X3 DEADLIFT @ 80%

mini wod:

3 rounds:

30 sec handstand hold

10 sec L-sit

WOD:

3 rounds:

30 burpees

8 clean and jerk 155/95#

 

CORE:

50 t2b

 

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

MAY 30TH

STRENGTH: EMOM 2 SQUAT CLEANS @ 80% for 7 min

WOD:

50 dbl unders

50 push ups

40 dbl unders

40 ab mat sit ups

30 dbl unders

30 kb swings 53/35#

20 dbl unders

20 box jumps 24/20

10 dbl unders

10 TGU 53/35# kettlebell

 

On Ramp:

Dead Lift

Kipping Jumping Pull-ups Walking lunges

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

MAY 29TH

STRENGTH: 3X3 SHOULDER PRESS @ 80%

WOD:

“Elizabeth”

Clean 135/95 lb

Ring dips

21-15-9 reps, for time

 

CORE: MAX TIME PLANK

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)

 

May 28th

Strength: EMOM 2 SQUAT SNATCHES @ 80% for 7 min

WOD:

8 rounds for time:

5 push press 135/95#

7 pull ups

9 v-ups

 

On ramp:

Squat  Dead LiftShoulder 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

 

May 27th

Strength: 3×3 @ 80% back squat

Wod:

3 Rounds:

 

30 Mountain Climbers

20 Overhead Walking Lunges 45/25

10 Knees to Elbows

 

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

May 24th

Strength:

3×4 deadlift @ 75%

wod:

10 min AMRAP:

1 round of Cindy

3 snatch any style135/95#

 

Core: 14 TGU heavy

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

On Ramp:

 

 

 

 

 

 

 

May 23rd

Strength:  EMOM 3 Squat Cleans @ 75%

Wod:

Omar

 

For time:

95 pound barbell Thrusters, 10

15 Bar-facing burpees

95 pound barbell Thrusters, 20

25 Bar-facing burpees

95 pound barbell Thrusters, 30

35 Bar-facing burpees

 

On Ramp:

 

 

Dead Lift Kipping Jumping Pull-ups Walking lunges 3 rounds for time: Run 200m Lunge 30 ft 10 jumping pull-ups

May 22

Strength: 75% orm 3×4 bench press

Wod:

Helen:

3 rounds for time:

400m run

21 kb swings

12 pull ups

 

Core:

100 ab mat sit-ups for time

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)

 

 

Schedule for this Weekend

Nor Cal Regionals is this weekend in Santa Rosa at the Sonoma County Fairgrounds! If you can come watch please do you won’t be disappointed. Due to the competition and the holiday weekend the gym will be closed Friday night through Sunday. I apologize for the inconvienence, take this time to have fun with family and friends and be active outside, or come watch me take on the tough workouts at regionals!

MAY 21ST

STRENGTH: EMOM 7 MIN 3 SQUAT SNATCHES @ 75%

WOD:

 (AMRAP – Rounds and Reps)

AMRAP 12 Minutes
1,1… 2,2… 3,3…
Burpee Box Jump (30,24)
C2B Pull Up

CORE:  30 WINDMILLS

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