WORKOUT OF THE DAY

FRI24MAY2019

Primer
3 sets:
6 Wall Snow Angels (keep forearms flat on wall)
6 DB Single Arm Thruster (light), 3 e/arm
20 sec side plank

Conditioning
For Time:
30 Power Snatches (95/65 | R+115/80)
600 Meter Run
30 Thrusters (95/65 | R+115/80)
600 Meter Run
20 Strict Pull-ups

Extra

Jerk from Split (https://youtu.be/Fsiet6bJ6Yg): 3 sets of 3 building to 60%

Split Jerk: Build to heavy but perfect single, no misses

THU23MAY2019

WOD

Mobility
1 min each Banded Quad Stretch (1 min e/side) http://bit.ly/2W5mRMv
1 min each Bone Saw Calf Smash https://youtu.be/dDWchJ-Td9M?t=98
2 min Foam Roller T- Spine Mobility https://youtu.be/SQF-0s1CckA

Primer/Strength
3 Sets:
Jog 100M
8-10 Banded Hollow Lat Pulldown https://youtu.be/FVjtOSA-dz8
6-8 DB Squats Jumps *half squat https://youtu.be/NkXDvh8VrU0

Conditioning
Every 2 min for 7 Sets:
20 Double Unders
6 Toes to Bar
3 Power Cleans (135/85)

R+
35 Double Unders
9 Toes to Bar
3 Power Cleans (185/125)

WED22MAY2019

WOD

Primer
2 Sets:
10 Scap Pullups
10 Spiderman Crawl with 5 sec pause (back leg straight, chest up, opening up hip flexor)
2 Turkish get ups each side

Conditioning
3 Rounds For Time:
20 Pullups
25 Wallballs (20/14)
20 1-Arm DB Hang Clean and Jerks (50/35)

*C&J – switch arms as needed (10/10)

Extra

After WOD
2 Rounds for time:
50/40 Cal Row
9/7 Ring Muscle Ups

TUE21MAY2019

WOD

Primer
8 Supine PVC Pass Thru https://www.youtube.com/watch?v=8BCFSTXkqbM
6 Seated Box Jumps https://www.youtube.com/watch?v=lN5VX-GDmKE
4 Hollow/Arch Holds on Bar (10sec each)

Strength
Power Snatch: Build to heavy triple, not touch and go

Conditioning
5 Rounds for Reps:
1min: AbMat Sit-Ups
30sec: Deadlifts (185/135)
1min: Calorie Row
30sec: Rest

Extra

Strength
High Hang Power Clean +FS: 3 sets of 3+3 building

Clean: 50/3, 65/3, 75/3, 85/2, 90/2x3sets

MON20MAY2019

WOD

Primer
3 sets:
6 each Quadruped KB Pull through https://bit.ly/2XXrEQH
Banded Hip Warmup: 6 to side, 6 to front, 6 to back

Strength
Back Squats: 40/10, 50/10, 60/10

Conditioning
AMRAP in 10 minutes:
3 Burpees, 3 Kettlebell Swings (53/35)
6 Burpees, 6 Kettlebell Swings (53/35)
9 Burpees, 9 Kettlebell Swings (53/35)
etc…

EXTRA

Skill – Before WOD
Tabata HSPU

Strength – After WOD
3 sets:
8-10 Glute Ham Raises
15 Ab Wheels

FRI17MAY2019

WOD

Primer
2 Rounds
10 ea Half Kneeling Banded Pallof Press
https://bit.ly/2kh0Nye
10 High to Low Banded Pull Aparts
https://bit.ly/2WN6Hrq
10 Box Jumps

*Avoid shrugging and raising your traps on pull-aparts. Shoulder blades should pinch together and rotate downwards towards the hips when contracting.

Strength
Shoulder Press: 5 sets of 5, building

Conditioning
“DT”
5 Rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

WED15MAY2019

WOD

Primer
2 Rounds
6-8 Swimmer’s Stretch https://bit.ly/2JDtWAk
10 ea KB Waiter’s Press https://bit.ly/2VxxmvG
30s Ring Row to Chest Hold

Strength
5 Sets:
6 DB Bench,  building
8 Supine Row https://youtu.be/LifXTvc4r2g

Conditioning
AMRAP 15:
15 Power Snatches (75/55)
30 Double Unders
15 Wallballs (20/24)
30 Double Unders

Extra

Conditioning – After WOD
For Time:
30-20-10
Devil Press (35/25)
Box Jump (24/20)

Strength
Clean & Jerk: 60 sec rest; find a heavy single with no misses, then 3 doubles at 90% of best

TUE14MAY2019

WOD

Primer
2 Rounds
10 Straight Arm Band Pulldown https://bit.ly/2DZeQk1
6 ea Quadruped Bird-Dog on Bench https://bit.ly/2YpeZ9d
5 ea Foward to Backward Lunge (fwd+bwd = 1) https://bit.ly/30gBHST

Strength
Hang Power Clean: Build to heavy Single

Conditioning
21-15-9 for time:
Deadlifts (185/125 | +225/155)
400 Meter Run

*scale to 50-60% of 1RM

Extra

Skill/Conditioning
AMRAP in 3 minutes:
Burpee Ring MU
Rest 2 minutes, then repeat