8-27-16

Saturday – 

In Teams of 2; [30 min cap]

For time split up reps as needed

200x Double Unders
100x Wall Ball [20/14#]
50x Power Snatch [95/65#]
25x Power Clean [135/95#] [change own weights]
Run 400m Together
25x Handstand Push Ups
50x Deadlift [185/125#]
100x Wall Ball
200x Double Unders

8-25-16

Thursday – 

A. 4 Rounds - 12-15 min

A1. Bench Press x5 reps; working up to a tough set
A2. Hollow Rock x15-20 for quality
A3. Turkish Get Up x2-3 each arm [moderate weight]

B WOD

3 rounds; 50 sec on; 10 sec off to rotate;

1. KB Hang Clean [alt]
2. Box Jump + Step Down [24/20"]
3. Shuttle Sprint; [1pt every 10m]
4. Row for Cal
rest 1 min

 

8-24-16

Wednesday – 

A. Deadlift; one set every 2 min for 12 min;

10x50
8x60%
6x70%
4x80
2x85
1x90% 

B. WOD: [18 min cap]

800m Run
45x V-Up
45x Double Unders
400m Run
30x KB Swing [53/35#]
30x V-Up
200m Run
15x KB Swings [53/35#]
15x V-Up

8-23-16

Tuesday –

A

5 sets; for quality -

A1. Front Squat x3 reps; build up to about 80% of max
A2. Strict Weighted Pull Up x1 reps [for max]

B.

Max Rep strict (no weight) pull ups [1 attempt]
or Max Rep Ring Row

C. WOD

12 min AMRAP

100m Run
12x Wall Ball
9x Pull Ups
6x HSPU

 

8-22-16

 

Monday – 

A. For Skill/Warm Up;

2x Power Clean + Push Jerk

One set every 2 min for 10 min - no more than 70% of max

B. WOD "Grace"

Clean and Jerk; 135/95# - 30 reps for time;

adv can try 'Grace Grows Up'

10x 135/95
10x 155/105
10x 175/115 (change your own plates)

or Heavy Grace [185/125 x30 reps]