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Monday 06.12.2017

Monday

Front Squat Clusters
E2M – 5 sets x 2+2 (10 sec rest btwn)

For Time: 12 min CAP
21-15-9
Front Squats 45/30k
Burpees
Pull Ups sc: Banded Pull Ups

Accessory Work listed on Wodify

Saturday 06.10.2017

Saturday

Oly 8 am Class:

Slow Snatch High Pull + Squat Snatch
7 sets x 1+1

Slow Clean High Pull + Squat Clean + Jerk
6 sets x 1+1+1

Team Saturday 9am Class:

Batman & Robin
26 min AMRAP

1 round each of:
Partner 1: 400 m run
Partner 2: Max Hang C&J 45/30
– then switch

1 round each of:
Partner 1: 400 m run
Partner 2: Max Back Squats 60/45
– then switch

1 round each of:
Partner 1: 400 m run
Partner 2: Max DU sc: 3 for 1
– then switch / 10 reps = 1

1 round each of:
Partner 1: 400 m run
Partner 2: Max Burpees
– then switch / 5 reps = 1

Then Max Calorie Row

Friday 06.09.2017

Friday

Deadlift
7 sets x 3 reps – up to 2 min rest
– work up to 87% – 90% for last set

Inspired by 2017 Regionals Event 6
For Time:
10 Squat Cleans 60/45k rx+:80/55k
20 Burpee Box Jump Overs 24/20 rx+:30/24
30 Cal Row rx+: 30 Cal AB (for rx+ only)

Post WOD Strength Accessory:
Max Deadlift Hold @ 60% of 1 rpm x 3 sets
DB Leg Curls 3 sets x 12 reps
LSit or Knee Tuck Hold – Accumulate 90 seconds

Wednesday 06.07.2017

Wednesday

Bench Press Clusters
Find Heaviest 2 reps + 2 reps (10 sec rest btwn) – 12 min CAP

For Time:
42 Cal Row
21 Deficit Push Ups
30 Cal Row
15 Deficit Push Ups
18 Cal Row
9 Deficit Push Ups

Post WOD Strength Accessory:
3 rds:
15 Banded Tricep Press downs
12 DB 3 Way Raises
– Rest 1 min

50 Reps Laying Toes to Rig

Tuesday 06.06.2017

Tuesday

3 RDS of:
200 m run
rx+: Max Unbroken Strict Pull Ups / rx: 3-5 Strict Pull Ups / sc: 10 Seated Ring Pull Ups
250 m row
Max Strict DB Press rx+:50/35 rx:40/25 sc:25/15
– Rest 1 min

13 min AMRAP
11 Thrusters 35/25k
rx:5 Pull Ups + 5 Dips rx+: 5 Bar MU sc: 10 Jumping PU + 5 Push Ups
11 Thrusters
rx:4+4 rx+:4 Bar MU sc:8+4
11 Thrusters
rx:3+3 rx+:3 Bar MU sc:6+3
11 Thrusters
rx:2+2 rx+:2 Bar MU sc:4+2
11 Thrusters
rx:1+1 rx+:1 Bar MU sc:2+1
Max Burpees to a 6 in Target

Post WOD Strength Accessory:
Banded Face Pulls 3 sets x 15 Reps
Laying DB Ext Rotation 3 sets x 12 reps

Monday 06.05.2017

Monday

Back Squat Clusters
E2M x 5 sets – 2 reps + 2 reps (10 sec rest btwn)

3 RFT:
300 m run
12 Deadlifts 100/70
21 Wall Balls 20/14

POST WOD Strength Accessory:
3 rds of
12 Alt Wghtd Step Ups
12 Good Mornings
– 1 min rest

50 Wghtd Sit Ups

Saturday 06.03.2017

Saturday

Olympic Weightlifting 8:00am

Drop Snatch + Squat Snatch
7 sets x 1+1 rep

Power Clean + Front Squat + Jerk
6 sets x 1+1+1 rep

Snatch Pull
3 sets x 3 reps

Team Saturday 9:00am

20 min AMRAP: In Teams of 2
24 Box Jump Overs 24/20
20 Hand Release Push Ups
16 DBall OTS 75/50
12 Toes To Bars sc:16 Hanging Knee Raises