MON10JUN2019

WOD

Primer
2 Sets:
10 Banded Side Steps e/s
5 Tempo Squat Jumps (5 Second lower, explode to jump)
15 Hollow Scissor Kicks

Strength
Back Squat: Build to a Heavy Set of 3

Conditioning
8 Rounds for Time:
200 Meter Run
20 Air Squats

EXTRA

Skill
5-6 Sets:
2-3 Strict Ring MU
60 sec rest
*scale w/ progression from you coach

THU06MAY2019

WOD

Mobility
20 Snow Angels w/ foam roller or double lx ball
Seated lx ball hamstring smash
Trap smash with bar in rack

Primer
3 Rounds
30 Sec High Plank (push up position)
16 Russian twist
8 Deficit reverse lunges e/s

Conditioning
For Time:
40/32 Cal Row
40 Burpees
400M Run

200 Meter Farmers Carry (53/35)

30/24 Cal Row
30 Burpees
300M Run

200 Meter Farmers Carry (53/35)

20/16 Cal Row
20 Burpees
200M Run

WED05MAY2019

WOD

Primer
3 Rounds
8 Prone PVC Pass-throughs
8 Z-Press (Sotts Press if able)
20 Sec Thoracic Spine Extension hold

Strength
2 Position Snatch (Hip + Above Knee):
7 sets, starting empty bar and making SMALL increases

Conditioning
3 Rounds for Time:
50 Double Unders
40 Air Squats
15 Power Snatches (95/65)

R+ 3 Rounds:
75 Double Unders
50 Air Squats
15 Power Snatches (115/80)

Extra

Skill
3 rounds of:
3 min AMRAP w/ 1 min Rest
3 Bar Muscle Up
5 HSPU
7 Pistol

*ask your coach for progressions

TUE03MAY2019

WOD

Primer
3 sets:
30 sec bike
6-8 BB Goodmorning Squats https://youtu.be/__7uFtiffp4
6-8 Hollow/Arch Swings

Conditioning
For Time (25 min cap):
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

Extra

Strength
Back Squat: 6 sets of 3 @ 83%

SAT01JUN2019

WOD

Primer
3 Sets
10 e/side Unilateral KB Reverse Lunge https://bit.ly/2MiAszH
10 BB Pendley Rows https://bit.ly/2YZTufJ
10 DB Bench Press

Conditioning
Teams of 2, For Time (20 Minute Cap):
400M Run (together)
30 Box Jump Overs (24/20)
30 Power Cleans (135/95)
30 Toes to Bar
30 Push Jerks (135/95)
400M Run (together)
30 Push Jerks (135/95)
30 Toes to Bar
30 Power Cleans (135/95)
30 Box Jump Overs (24/20)
400M Run (together)

FRI31MAY2019

WOD

Primer
2 Sets
20s ea/side Side Plank Holds https://bit.ly/2K97yz4
10 DBall Slams
20-30s Chin Up Hold https://bit.ly/2WzjTTO

Strength
6 sets:
4 Deadlift @ 60-70% + green band,  not T&G
6 Box Jumps

Conditioning
AMRAP 5:
15-12-9
Kettlebell Swing (70/53)
Front Squat (135/95)
Calorie Row

Rest 5 Minutes

AMRAP 5:
15-12-9
Kettlebell Swing (70/53)
Front Squat (115/80)
Calorie Row

Extra

Jerk Balance: 3 sets of 3 building to 60%

Split Jerk: 60/3, 70/3, 80/3, 85/3, 90/3x3sets

THU30MAY2019

WOD

Mobility
Pec Smash w/ LX Ball
Tricep Roll on Bar in Rack
Couch Stretch 2 min e/side

Primer
3 Sets
10 DB Pullover https://bit.ly/2KdDfaO
12 Banded Facepulls https://bit.ly/2RCsgHV
10 e/side Single Leg Hip Thruster w/ 1sec pause https://bit.ly/30Ve3vE

*Facepulls – Focus on EXTERNALLY rotating your shoulders (lead with your hands and not your elbows)

Conditioning
AMRAP 14:
200 Meter Run
12 Toes to Bar
8 Alternating Dumbbell Snatches (AHAP)

WED29MAY2019

WOD

Primer
2 Sets
5 e/side Cossack Squats https://youtu.be/SNEHrRPfdvI
5 e/side Alt. Bent KB Row
5 e/side Single Arm OH Lunge

Strength
Pause FS + FS: 5 sets of 1+2 w/ 3 sec pause, build each set

Conditioning
For Time:
21 Burpees over Bar
21 Power Cleans (115/80)
15 Burpees over Bar
15 Hang Squat Cleans (115/80)
9 Burpees over Bar
9 Thrusters (115/80)

Extra

Every 90 sec for 6 rounds for times:
100M Sprint
5 Bar Muscle Ups

TUE28MAY2019

61286713_10218072537182273_2780443471016624128_n

WOD

Primer
2 Sets:
10 Banded Side Steps e/L
10 Prone I-Y-T’s
10 Single leg line hops (side to side)

Strength
Power Clean: T&G 5-4-3-2-2 building

Conditioning
For Time:
25-20-15-10: Cal Alt Bike & Row
50-40-30-20: AbMat Sit-Ups
25-20-15-10: DB Push Press (35s/20/s)

EXTRA

Strength
Muscle Snatch: 3 sets of 3 as warmup

Hang Power Snatch: Build to to Heavy Unbroken Triple