071514

Power snatch: 5×3 @ 70% (reset at bottom of each rep)

Power clean: 5×3 @ 70% (reset at bottom of each rep)

Wod:

3RFT

10 PULLUPS

10 BURPEES

10 T2B

Core:

3rounds

12 plate situps

20 russian twists

071514

Muscle snatch: 5×3 @ 70% (reset at bottom of each rep)

-Muscle clean: 5×3 @ 70% (reset)

-Dumbbell rows: 4×10 w/ medium weight

-Chinups: 4×10

C2b pull ups/ Muscle up progression

7 sets of 7 with :50sec rest between

7 sets of ME not to exceed 5 reps per set of muscle ups with:50 sec rest between

 

WOD:

3RFT

10 c2b pull ups

10 cal row

10 burpees

071614

Front squat: 3×7 @ 70%

-Strict press: 3×7 @ 70%

-Walking lunges: 4x80ft w/ medium dumbbells

 

WOD

21-15-9

SQUAT CLEANS 155/105#

400M RUN BETWEEN SETS

 

CORE: TABATA GHD SIT UPS

071614

Front squat: 3×7 @ 70%

-Strict press: 3×7 @ 70%

21-15-9

Squat cleans 135/95#

400m run between sets

Sunday Funday

Every other minute on the minute — 30 seconds max effort row followed by 30 pushups.  Use the remaining time to rest.  Continue this pattern until you cannot complete the 30 pushups within the 2 minutes.

071214

With a running clock…

1.  9-7-5 of:

Muscle up and OHS, 205/135

 

At the 15 minute mark, complete:

2.  9-7-5 of:

Deficit HSPU and Power Clean, 225/155

 

At the 30 minute mark, complete:

3.  9-7-5 of:

Box Jumps, 44/34″ and Deads, 405/265

 

 

Team Saturday

Team WOD:

 

“I Love AMRAP’s”

 

AMRAP #1

150m Row

15 Air squats

 

AMRAP #2

100m Shuttle run

5 Power Cleans (155#/105#)

 

AMRAP #3

:30 Double Unders

8 Deadlifts (155#/105#)

 

AMRAP #4

10 Pull-ups

10 Wall balls

 

In teams of three, each team has 7:00 to complete each AMRAP. While two members work, one rests. 1:00 rest in between each AMRAP.

 

 

071114

-Box squats: 5×3 @ 88% of back squat

-3×8 box jumps to 24” box (land in half squat position, stand up, step down)

-Zercher squats: 4×10 w/ heavy weight (use axle, or wrap towel around barbell)

-Sled drag + Sled pull: 50ft each way, move at 100% speed, 5 sets (2 mins between each round)

BE READY FOR A FUN ONE ON SATURDAY!

071114

Backward lunges: 3×10 per leg (Barbell on back, heavy weight)

bench press: 4×10 w/ heavy weight (pause 2sec in bottom of each rep)

 

WOD:

21-15-9 reps

Squat snatches 95/65#

Pull ups

071014

Snatch – after 60%, take singles up in 3-5% increments until you reach the heaviest good lift for the day

Clean & jerk – same as snatch

Muscle up/C2B pull up progression

7 sets of 7 with 60 sec rest for c2b pull ups/ 7 sets ME unbroken Muscle Ups with 60 sec rest (dont do more than 5 in a set)

WOD:

EMOM 15

MIN 1: 6 DEADLIFT (AHAP as heavy as possible)

MIN 2: HOLD PLANK 40 SEC

MIN 3: 10 strict T2B