05/31/16

Pre-WOD (Skills/strength):
3RDS
15x Plank with leg sliders (each side)
15x Reverse V-ups
15x Banded sit-ups

Then
3RDS – each partner
15x MB Hits (left)
15x MB Hits (right)
15x MB Hits (forward)
15x MB Hits (above)

WOD:
5RDS
4x Back Squat AHAP
12x Squat Jumps
Rest 2mins between sets

Post-WOD (Challenge/Cool-down):
Stretch and easy row.

05/27/16

Pre-WOD (Skills/strength):
Warm-up pressing movements.

5×4 Bench Press @ 70-80%
Rest 90sec between sets

Then…
3×4 Board Press AHAP
Rest 90sec between sets

WOD: Vanity Team Chipper
100x Bicep Curls
50x Sit-ups (synchro together)
100x Tricep extensions
50x Sit-ups (synchro together)
100x Ring Rows
50x Sit-ups (synchro together)

Post-WOD (Challenge/Cool-down):
Plank work!

05/26/16

Pre-WOD (Skills/strength):
3RDS
8x SL RDL (each leg)
8x Bulgarian Split Squat (each leg)
8x Glute Ham Raise (with partner)

WOD:
21-15-9
KB Swings
Goblet Squats
Split Jumps

Post-WOD (Challenge/Cool-down):
Easy jog and stretch.

05/25/16

Pre-WOD (Skills/strength):
3×5 Hang Squat Cleans w/ 50% of 1rep
Rest 60sec between sets

Then
5×3 Hang Power Cleans AHAP
Rest 90sec between sets

WOD:
4RDS
10x DL @ 50% of 1rep
400m Run
Rest 2mins

Post-WOD (Challenge/Cool-down):
Easy jog and stretch.

05/24/16

Pre-WOD (Skills/strength):
4×8 Backsquats
4ct down, 1/4 up then back down and up.
Rest 2mins between sets.

ABS AMRAPS
WOD 1: 5mins
20x Mtn Climbers
10x Weighted Sit-ups

REST 1MIN

WOD 2: 5mins
20x Alt V-ups
10x Side Crunch (each side)

REST 1MIN

WOD 3: 5mins
20x Sit-ups
10x Knee Rucks

Post-WOD (Challenge/Cool-down):
Easy jog and stretch.

05/23/16

Pre-WOD (Skills/strength):
This superset is a bit different than what we normally do but the variance will be good for shoulder stability.

3RDS
8x Pull-ups (4ct lower)
8x Incline Bench (1 + 1/4 with 4ct lower)

Then…

3RDS
8x Military Press
8x Lateral Raise
8x Bent over raise (4ct lower)

WOD:
Death by EMOM
5x Ring Rows (Adv: Pull-ups)
5x Strict Push-ups
15x Sit-ups

Post-WOD (Challenge/Cool-down):
Stretch shoulders

05/19/16

Pre-WOD (Skills/strength):
4RDS
5x Speed Squats
5x Depth jumps
5x Glute Hamstring Curl (partner assist)
5x Split Jumps (per leg)

WOD:
12min Max effort/reps
DB Thrusters
Every 2mins stop and run 1 lap. (minute 2, 4, 6, 8, 10)

Post-WOD (Challenge/Cool-down):
Partner sprints + plank

05/18/16

Pre-WOD (Skills/strength):
3RDS
15x Strict Pull-ups (Mod: With partner)
15x Behind the Neck Press
15x Strict Ring Dips
15x Supine Pull-ups

WOD:
10min EMOM
3x Hang Squat Snatches
– form focus with moderate weight

Post-WOD (Challenge/Cool-down):
Easy row and shoulder stretching.

05/17/16

Pre-WOD (Skills/strength):
Warm-up legs/squating.

5×2 Front/Back Squat @ ~85% of 1 rep max.
Rest 60-90secs per sets.

WOD: Core Burner v2
6RDS
10x Side Plank crunches (each side)
10x Knee Tucks (Adv: TTB)
15x Weighted Sit-ups
15x Leg Lifts
30x Frog Sit-ups

Post-WOD (Challenge/Cool-down):
Easy row and stretch legs.