Monday 3-2-20

Strength: Back Squat

Build to 2RM, then 5 X M.E @ 90% 5RM

WOD: 5X

25m Lunge

5 Ground To Overhead (1,025/725)

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Friday 2-28-20

Strength: Deadlift

Build to 3Rm, then 4 x M.E @ 90% 5Rm

WOD: 20 AMRAP

Run 200

6 Pull ups

9 Push ups

12 Sit ups

15 Air Squats

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Tuesday 2-25-20

Strength: Bench Press

Build to 3RM, Then 4 x M.E @ 90% of 5RM

WOD: 10-8-6-4-2

RING MUCLE UPS

RUN 320/ROW 400

20 KNEE TUCKS

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Wobbs
Monday 2-24-20

Strength: Back Squat

Build to 3Rm, then 4 x M.E @ 90% of 5Rm

WOD

Row 1,000

30 Power Clean (~60% PC 1Rm)

30 Back Squats

Run 1 Mile

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Wobbs
Friday 2-21-20

Strength: Deadlift

Build to 5RM, then 3 x M.E. @90% of 5RM

WOD: ‘Nutts’

10 Handstand Push ups

15 Deadlift 250/175

25 Box Jumps 30/24

50 Pulll ups

100 Wallball 20/14

200 Doubles

400m plat Run 45/25

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Wobbs
Monday 2-17-20

Strength: Back Squat

Build to 5Rm

3 x M.E @ 90%

WOD:

20 Deadlift

25 Calorie Row

20 Kb Swing 53/35

25 Calorie Row

20 Back Squat

25 Calorie Row

20 Burpees

25 Calorie Row

20 Power Clean

25 Calorie Row

20 K2E

25 Calorie Row

20 Squat Clean

25 Calorie Row

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Wobbs
Friday 2-14-20

Strength: Deadlift- 5 x 3 @ 75%

WOD:

3X

10 Bench Press ~55%

10 Db Row (each)

10 Deadlift ~50%

-run 400-

3X

10 Ring Dips

10 Pull ups

10 Back Squat ~50%

-run 400-

3X

10 Strict Press

10 Trx Low Rows

10 Rev. Lunges

-run 400-

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Thursday 2-13-20

Cleans: 3 x 3 @ 80%

WOD

1,000m Row

10 Ground to Overhead 135/95 (~60%)

750m Row

10 G2OH

500m Row

10 G2OH

250m Row

10 G2OH

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Wednesday 2-12-20

SNATCH

  • OTM X 5

SET UP + 1ST PULL

  • OTM X 5

TRANSITION TO POWER POSITION

  • OTM X 5

POWER POSITION TO 2ND PULL

  • OTM X 5

2ND PULL TO CATCH

  • SNATCH: 3 X 3 @ 80%

WOD: 5 X

5O DOUBLES

10 OHS (60%)

:30 PLANK

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Wobbs
Tuesday 2-11-20

Strength: Bench Press

5 x 3 @ 75%

WOD: 24 AMRAP

1-2-3-4……STRICT PULL UP

2-4-6-8…….DB CHEST PRESS

3-6-9-12….CALORIE ROW

4-8-12-16…. SIT UPS

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Wobbs
Monday 2-10-20

Strength: Back Squat

Reload: 5 x 3 @ 75%

WOD: 3 X

Run 800

15 Hang Squat Cleans (50%)

15 Knee To Elbow

Alternate: 5x

Run 800

15 hang Squat Clean

15 Knee to Elbow

15 Trx Leg Curls

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Wobbs
Friday 2-7-20

Strength: Deadlift

Build to 2RM

5 x M.E @ 90 of 5RM

WOD: 16 AMRAP

30 Doubles

15 Sit ups

12 Wallball 20/14

9 Strict Pull ups

Run 200

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Wobbs