Friday310317

Workout

“Going the Distance”

Teams of two
(45min Cap)

1000m Run
150 x KBS
150 x Wall Balls
200 x Jumping Lunges
1000m Run

Break up the run any way you please. Each team member must run equal distances

RX: KB – 24/16kg / WB – 20/14
Scaled: KB – 16/12kg / WB – 14/10

 

Thursday300317

Strength

3 big sets not for time:
8 x strict pull ups
10 x Ring dips
12 x Bbarbell bent over rows
14 x Barbell curls

Skills

10min Alt EMOM
Odd – 40sec max Double unders
Even – 10 x Push ups + 15 x Sit ups

Score = total double underss

Mobility
Stretch And Cool Down
3 x through
1min Banded hamstring stretch per leg
1min couch stretch per leg
1min pigeon stretch each leg

Foam roll T-spine when finished

Wednesday290317

Strength
2 x Clean and Jerks
15sec rest beween Clean and Jerks

Workout

“Pull Start”
4 Total Rounds:

In 90 Secs complete the following:
5 x Squat Cleans then
Max row for Calories
Rest 2min

Rx: 135/95#
Scaled/Masters: 115/75#
Froggy?? 155/105#

 

Tuesday280317

Workout

“Flower Bed”

Teams of Two

24min AMRAP of:
Partner A runs 400m
Partner B AMRAP
10 x Toes to bar
10 x Box Jumps
10 x Burpees

When partner A returns, partner B runs
Partner A picks up where partner B leaves off
Score = total rounds

Core Work

Post WOD
4 sets not for time of:
1:00 plank
15 x v-ups
15 x Supermans or ghd back extensions

Monday270317

Strength

 Back Squat

5 x 3 across

Workout

“Happy Days”

3 rounds for time:
21/15 Cal Row/Bike
15 x Pull-ups
9 x Burpees

Saturday250317

Skill

Max Pull Ups.

Strength

Bench and Back
Strongman

30min EMOM
Odd: 2x Bench Press
Even: 4x Back Squats

– Alternate each minute
– As heavy as possible.

SCORE = Combined heaviest load for bench and back squat

 

Friday240317

Strength

Bench Press 2-4-6-8-10-burnout
Bench Press for load:
#1: 2 reps
#2: 4 reps
#3: 6 reps
#4: 8 reps
#5: 10 reps
#6: Burnout

Find a heavy set of 2, drop weight each set after that

Workout

 Bambi Legs

Teams of 2

3 Rounds for Time
30 x Back Squats
30 x Pull-ups
30 x Front Squats

RX: 95/65#
Scaled: 75/55#
Froggy?? 115/75#

Thursday230317

Strength

12min EMOM
1x High Hang Snatch
1x Hang Snatch
1x Squat Snatch
1x OHS

– Focus on form and proper positioning.
– Go up in weight every 2mins as form allows.

Workout

Snatch and Run
3 rounds for time
200m Run
10 x Power Snatches
400m Run
5 x Squat Snatches

RX: 135/95#
Scaled/Masters: 95/65#

Wednesday220317

Gymnastics

3 rounds
20 x Hollow Rocks
60sec Ring Support
20 x Alternating Superman Pulse
60sec Handstand Hold

Workout

8 x 250m row

Rest 2min between rows.

Record each round.

Tuesday210317

Strength

 2 Push Press + 4 Push Jerks

Workout

Teams of 3:

20min AMRAP of
60 x Deadlifts
90 x Sit-ups
60 x Push ups

1 Person works
1 Person holds
1 Person rests

During deadlift 1 person farmer holds 2 KBs
During sit-ups 1 person holds plank
During push ups 1 person holds a handstand (scale with front leaning rest)

RX: 185/135#, 32/24kg
Scaled: 135/95#, 24/16kg

Rotate through and chip away as a team of each movement before moving on to the next.

Monday200317

 

Workout

3 Rounds For Time
15 x Thrusters
12 x pull-ups
400m Run

RX: 95/65#
Scaled: 65/45#

Feeling froggy?? Swap 6 x Ring muscle ups for pull-ups

Strength

Back Squat

4 x 7