05/12/16

Pre-WOD (Skills/strength):
10min EMOM (alternating)
Odd: 5x Wall Walks
Even: 10x Ring Rows (Adv: Pull-ups)

WOD:
3RDS
7x Cleans
400m Run (3 laps)
Rest 2mins

Post-WOD (Challenge/Cool-down):
2min Hollow Rock – Unbroken
Every time you break you need to do 30x Sit-ups

05/11/16

Pre-WOD (Skills/strength):
Warm-up squat then…
6×3 Backsquats (AHAP)
Rest 60-90sec between sets.

WOD:
2000m Row
50x Alternating Pistols (Mod: Pistols to box/ball)
30x Hang Cleans (155/105)

Post-WOD (Challenge/Cool-down):
2min Hollow Rock – Unbroken
Every time you break you need to do 30x Sit-ups

05/10/16

Pre-WOD (Skills/strength):
2RDS w/ BB
10x DL
10x Clean high-pulls
10x Hang Cleans
10x Front Squats
10x Good Mornings

Then…
4×3 AHAP Squat Cleans
Rest 60-90sec between sets.

WOD:
5RDS – CORE!
10x Knee Tucks
10x Weighted Sit-ups
20x Alt V-ups (each side)
20sec Side Plank (each side)
30x Sit-ups
30x Mtn Climbers (each leg)

Post-WOD (Challenge/Cool-down):
Easy row working on form.

05/09/16

Pre-WOD (Skills/strength):
Shoulder and core warm-up as group.

WOD:
100x Push-ups
50x Pull-ups (Ring Rows)
40x Push Press (65/45)
30x Sit-ups
20x Burpess
10x CTB Pull-ups (Jumping CTB)

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

05/06/16

Your on your own today as I am slammed… ugh.

Pre-WOD (Skills/strength): CORE!
7mins
15x Sit-ups
10x Mtn Climbers (each side)
5x Air Squats

WOD:
3RDS
25x Bar Hop Burpees
25x DL (115/85)
25x Front Squats (115/85)

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

05/04/16

May the Fourth be with you. Always.

Pre-WOD (Skills/strength): CORE!
3RDS
10x Strict TTB
15x Weighted Sit-ups
45sec Side plank (each side)

3RDS
10x Landmine Punch
20x Leg lifts
10x Landmine Toss

WOD:
EMO2M (6RDS)
3x Hang Squat Snatch
– Build up each set
– Focus on form
– Rest as needed

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

05/03/16

I will not be there tonight due to the rep event. Workout below to be done on your own.

Pre-WOD (Skills/strength):
5RDS
40x Mtn Climbers
20x Sit-ups
40x Grasshoppers (just like a mtn climber but leg crosses body)
20x Leg lifts
40sec Plank hold

WOD:
12min AMRAP
30x Lunges (Adv: Hold plate)
20x Russian Twists w/ plate
10x Burpees

Focusing on speed through a round.

Post-WOD (Challenge/Cool-down):
Easy row working on form and power per stroke.

05/02/16

Pre-WOD (Skills/strength):
4RDS x 4reps Front Squat
– Each rep is 4ct lower
– Build weight up each set
– 1st set at roughly 60% of 1 rep max.

WOD:
5RDS
5x DB KB Speed squats (Front rack)
5x DB KB Vertical Jump
5x DB KB Speed Reverse Lunge (Front rack – 5x each leg)
5x Split Jumps (each side)
REST 30secs

Focusing on speed through a round. Make legs be explosive. Light/moderate weights.

Post-WOD (Challenge/Cool-down):
4RDS Lap sprints – partnered with plank hold while “resting”. Each partner does 4x sprints.