Tuesday, March 31, 2015

Wednesday, 1 April


WOD:
10 sets @ 75% 1RM Ground to OH
Power Clean
Push Press
Front Squat
Split Jerk
250m Row/ 50 DU

STRENGTH:
3 rounds:
15 Back Extension
15 GHD Sit-up
15 Pistol




Monday, March 30, 2015

Tuesday, 31 March


SKILL:
2 rounds (1st round light, 2nd round heavy)
5 TGU per arm

WOD:
12 CTB Pull-ups
6 HSPU
400m Run
18 CTB Pull-ups
12 HSPU
400m Run
18 CTB Pull-ups
12 HSPU
400m Run
12 CTB Pull-ups
6 HSPU
400m Run

STRENGTH:

Work to max complex:
Power snatch, Hang squat snatch, Squat Snatch


Sunday, March 29, 2015

Monday, 30 March


SKILL:
1RM Strict Press

WOD:
2 rounds:
50 DB Snatch (35/50 #)
30 Box Jump (1st round: 24/30", 2nd round: 20/24")
20 Burpee

STRENGTH:
3 Deadlift EMOM for 8 minutes

Wednesday, March 25, 2015

Thursday, 26 March


SKILL:
EMOM 8 minutes:
2 Squat Clean Thruster @ 65% of 1RM Clean and Jerk

WOD:
4 rounds:
20 Wall Balls (14/20# to 10')
15 Push Press (75/115#)
12 Wipers

STRENGTH:
Squat Snatch
4 x 5 Touch and Go

Tuesday, March 24, 2015

Wednesday, 25 March



SKILL:
Back Squat
5 x 3 @ 80%

WOD:
20 minute partner AMRAP

One partner rows 2 minutes, while other partner completes AMRAP of the following exercises:

1) Push-up 
2) KBS (1/1.5 pd)
3) Power Cleans (95/135#)
4) Air squat
5) Sit-up

Switch every 2 minutes.  Each partner alternates between rowing and completing AMRAP of exercises.  

STRENGTH:
4 rounds of:
8 Deadlift (65%)
10 Ring dips


Monday, March 23, 2015

Tuesday, 24 March


SKILL:
After "Nancy," complete
Strict Press
5 - 3 - 2 - 2 - 2 - 1

WOD:
"Nancy"
5 rounds:
400m Run
15 OHS (65/95)

STRENGTH:
3 rounds:
AMRAP BW Bench press
10 HSPU
10 Weighted Pull-up




Sunday, March 22, 2015

Monday, 23 March


WOD:
10 rounds:
7 Pull-ups
5 Burpee Box Jumps (20/24")

Workout begins and ends with 125 Double Unders

STRENGTH:
5 heavy rounds:
5 TGU
15 KBS



Wednesday, March 18, 2015

Thursday, 19 March


SKILL:
1RM Ground to Overhead

WOD:
3 x 500m Row with equal rest

STRENGTH:
Work to max of the complex:
Power snatch, Hang squat snatch, Squat snatch

Tuesday, March 17, 2015

Wednesday, 18 March


WOD:
With a 75/115# Barbell, complete:
40 Power cleans
30 Jerk
20 Squat Snatch
10 HSPU

STRENGTH:
30 Heavy TGU
30 Heavy DB Snatch

Monday, March 16, 2015

Tuesday, 17 March


SKILL:
Front Squat
3 x 3 @ 85% 1RM

WOD:
3 rounds of 1 minute each:
Box Jump (20/24")
Slam Ball (20/30#)
DB Snatch (35/50#)
KBS (1.5/2pd)
Thruster (65/95#)

STRENGTH:
3 rounds:
15 Back Extension
15 GHD Sit-up
AMRAP BW Bench Press
rest as needed

Sunday, March 15, 2015

Monday, 16 March


WOD:
8 L-hang Pull-ups
800m Run
2 min rest
6 L-hang Pull-ups
600m Run
2 min rest
4 L-hang Pull-ups
400m Run
2 min rest
2 L-hang Pull-ups
200m Run
2 min rest
AMRAP UB Pull-ups

STRENGTH:
3 sets AFAP:
500m Row
10 BW Back Squat
rest as needed



Wednesday, March 11, 2015

Thursday, 12 March


SKILL:
12 minutes to work to heavy Clean and Jerk

WOD:
5 rounds, with 90 sec rest between:
30 Double Unders
10 Slam Ball
10 Burpees
10 KBS (1.5/ 2 pd)
30 Double Under

STRENGTH:
5 rounds:
5 TGU
10 DB Snatch



Tuesday, March 10, 2015

Wednesday, 11 March


WOD:
18 minute AMRAP:
1000m Row, then:
2 of complex: Power clean, Hang power clean, Squat clean (95/135#)
5 HSPU
20 Box Jump (20/24")

STRENGTH:
4 rounds:
8 Deadlift (65%)
10 Pistols

Monday, March 9, 2015

Tuesday, 10 March


SKILL:
Back Squat
3 x 3 @ 85%

WOD:
4 rounds:
40 Partner Wall Balls (14/20# to 10')
40 Partner OH Sit-ups (14/20#)
20 Partner Deadlift (315/405#)

STRENGTH:
2 rounds:
250m Row
1 min Right plank
250m Row
1 min Left plank
250m Row
1 min Front plank



Sunday, March 8, 2015

Monday, 9 March


SKILL:
OHS (65/95#)
3 x 10, with 60 sec rest

WOD:
400m Run
25 OH Lunges (35/45#)
400m Run
40 Box Jump (20/24")
400m Run
25 OH Lunges (35/45#)
400m Run

STRENGTH:
Back Squat
5 x 3 @ 85%



Wednesday, March 4, 2015

Thursday, 5 March


SKILL:
1RM Squat Clean

WOD:
5 sprint rounds:
9 KBS (1.5/ 2pd)
7 Box Jumps (20/24")
5 HSPU

STRENGTH:

3 Back squat
EMOM for 8 minutes


Tuesday, March 3, 2015

Wednesday, 4 March


SKILL:
1RM Jerk (from rack)

WOD:
10 minute AMRAP:
10 Pistol
5 Chest to Bar pull-up

Immediately following:
500m Row
400m Run

STRENGTH:

Weighted Pull-up
5 - 5 - 3 - 3 - 1
Strict deficit HSPU
Work to max deficit
Then 3 attempts of AMRAP at that height


Monday, March 2, 2015

Tuesday, 3 March


SKILL:
15 minutes HSPU work

WOD:
AMRAP in 15 minutes with a partner:
Partner 1 complete AMRAP Power snatch (45/65#) while
Partner 2 complete 100 DU.  Switch.

STRENGTH:

CTB Pull-up
2 attempts at AMRAP UB
Then: EMOM for 5 minutes: 5 CTB
Pistols
3 x 10
30 sec rest


Sunday, March 1, 2015

Monday, 2 March


WOD:
2000m Row
4 rounds:
15 Burpee Box Jumps (20/24")
25 KBS (1/1.5 pd)

STRENGTH:
Deadlift
Work to a heavy double