Thursday, April 25 2019

Strength: In 17 minutes work up to a heavy complex of 2 Front Squat + 2 Jerks (Out of the rack, do as many sets as this time allows you)

WOD: 17 minutes to get as far as possible…
5 Rounds
15 Power Snatches 75/55
30 Double-unders
Immediately into
AMRAP (remaining time)
15 American KB Swings 70/53
15 Sit-ups
30 Double-unders

 *PLEASE DO NOT DROP the bar until bar is waist height. #savethe10’s #savethe15’s

 

Wednesday, April 24 2019

WOD: In Teams of 2; with a 35 minute running clock, complete the following…
1 Mile Partner Run
then..
5RFT
20 Floor Press 1135/95
20 Pull-ups
immediately into…
2,000m Row/Ski or 150/100 Cal Bike
immediately into…
5RFT
20 Floor Press 1135/95
20 Pull-up

 

Tuesday, April 23 2019

Stretch and Skill at 7:15pm

Strength: Back Rack Lunge (Superset)
4-5 Sets in 18 mins
6 Reps per Leg Climbing
immediately into..
6 Reps per Leg, Single Split Squats
*Make sure to add weight each set.

WOD: AMRAP 15
25 Wall Balls 20/14
25 Toes to Bar
25 Overhead Squats 45/35 (Do NOT drop the bars)
25 Box Jumps 24/20 
25 Wall Balls

Monday, April 22 2019

Strength: EMOM 10
Odd: 10 Knee’s to Elbows
Even: 2 Power Snatches (climbing)

Into…

EMOM 10:
Odd: 10 Knee’s to Elbows
Even: 2 Thrusters  (climbing)

Rest 3 minutes

WOD: 10 minutes to get as far as possible…
50-40-30-20-10
Russian KB Swings 53/35
1-2-3-4-5
Wall Walks

Saturday, April 20 2019

SWEAT: In Teams of 2, AMRAP 20
20 DB Push Press 50/35
400m Partner Run
20 Pull-ups
100 Double-Unders

Rest 4 minutes

In Teams of 2, AMRAP 15
10 Cal Bike, Row, Ski
10 Toes to Bar
10 Weighted Sit-ups
10 Reverse Sit-ups
10 Russian Twists (L+R= 1)
*Every round add 5 reps to each movement

 

Tuesday, April 16 2019


Strength: Back Squat
Build to 90% for 1 rep
Then drop down to 70%+5-10lbs for 20 Reps

 We will be taking a break from 5-3-1 for a month or so to work on building some size and endurance to our legs.  Take 10-12 minutes to build to a heavy 1-2reps. Then drop down to 75-80% for 20 reps unbroken! You cannot re-rack the barbell once you start.  Each week you will add 5-10lbs to last weeks weight.

WOD: EMOM 15
Min 1: 15/12 Cal Bike
Min 2: 15 Toes to Bar
Min 3: 5 Front Squats 185/125

L3: 155/105
L2: 135/95
L1: 95/65

Wednesday, April 10 2019

Strength: Deadlift

5 Sets of 8 reps
Time under tension Day:
3 second eccentric. Deadlift up fast and 3 literally count to 3 on the way down.

WOD: AMRAP 18
8 Cal Bike or 10 Cal Row/Ski
8 Front Rack Lunges 115/75
8 American KB Swings 53/35

L2: 95/65
L1: 75/55