Monday, June 29, 2015

150630

Strength                                       
10 EMOM                                      
2 Squat Cleans (135/105)

WOD                                        
21-15-9-15-21                                       
Hang Power Cleans (95/65)
Burpees over bar

Sunday, June 28, 2015

150629

Strength                                             

Floor Press                                       
5x3                                                            
*Build each set                                  

WOD     
                                                   
3 RFT                                                  
5 Wall Walks                                     
10 Front Rack Lunges (95/65)  NO RACK     
15 T2B                                                
200 m Run             
                             
*20 min time cap

Thursday, June 25, 2015

150626

Strength            
                          
12 min EMOM                                       
Min 1-4, 4 Back squats @ 70%     
Min 5-8, 3 Back squats @  80%  
Min 9-12, 2 Back squats @90%                                                    

WOD                                           
3 min AMRAP                                     
4 HSPU                                               
6 Front Squats (135/95)                                        
8 KBS  (53/35)                                                                            

Rest 2 min                                      

5 min AMRAP                              
Repeat same movements           

Rest 2 min                                      

9 min AMRAP                                   
Repeat same movements    

Tuesday, June 23, 2015

150624

Skill
5 Rounds of 200m Run
*Rest the amount of time it takes you to run 200m

WOD
LONG TABATA
                                            
Push Press (95/65)                                       
Double Unders (attempts, NO SINGLES)
Deadlift (95/65)                                        
Pull-Ups                                          
*40 seconds of work: 20 seconds of rest, four rounds of each movement before moving to the next

Monday, June 22, 2015

150623

Strength
5x5 Squat Cleans


WOD
3 Rounds
10 Power Cleans 135#/95#
30 Hand Release Push Ups
50 Ab Mat Situps

Sunday, June 21, 2015

150622

STRENGTH 
                           
10 EMOM                                         
1 Bear Complex
*Weight should be challenging*

WOD
                                                  
"Kelly"                                                   
5 RFT                                                     
400m Run                                      
30 Box Jumps                                
30 Wall Ball Shots (20/14)