Thursday 6-30-16

(Strength Day!!)

Strength:
Squat: 10 min to find heavy 2 RM
Then..
3×3 @90% of heaviest set
5 Rounds, NFT
x3 Paused Snatch Pulls (above knee)
x6 Seated DB Press

Accumulate 20-30 GHD SU During Class

Wednesday 6-29-16

Strength:
15 min,
EMOTM:
1 Clean @80-95%

WOD
Intervals!!!
3 Rounds:
Max Effort Run 400m
200m Recovery Run

Rest 5 minutes

3 Rounds:
Max Effort Row 2:00
1:00 Recovery row

All Levels: Written

Tuesday 6-28-16

Skill:
Double Under Practice
Then…
3x
Max Double Unders
Rest 1 min between efforts

WOD
15 min AMRAP
Run 400m
10 Tire flip in & outs
50m Farmers Carry (70/53)
20 Sandbag Squats

L3: Written
L2: 53/35
L1: Partner Tire Flips, 35/26

Monday 6-27-16

Strength:
15 min, EMOTM:
1 Snatch @ 80-95%

WOD
5 Rounds
Against a 2:30 clock…
10 Box Jumps (24/20”)
8 T2B
Max Thrusters
Round 1: 95/65
Round 2: 115/85
Round 3: 135/105
Round 4: 185/125
Round 5: 205/135
Rest 2 minutes between rounds

L3: 75/55, 95/65, 115/75, 135/85, 155/105
L2: 55/35, 75/45, 85/55, 95/65, 115/75
L1: Varied

Sunday 6-26-16

Strength:
4×6 Deadlift

WOD
Every 2 minutes for 20 minutes:
5 Squats (225/135)
5 Shuttle Sprints (Slate wall-woodline-Slate Wall=1)
1 Rope Climb

L3: 185/115
L2: 135/95, Max Height or progressions OK
L1: Varied, 3 Shuttle Sprints, Progressions

Saturday 6-25-16

Strength:
4×6 Overhead Squats @60-70%

WOD
25 min AMRAP:
Run 400m
30 Box Jumps (24”/20”)
20 Bench Press (155/105)
Run 400m
50 Wallballs (20/14)
50 Slam Balls (30/25)

Friday 6-24-16

“Friday Night Lights”
Masters Qualifier WOD 3:
15 min AMRAP:
55 Double Unders
15 C2B Pull-ups
5 Hang Power Cleans (155/105)

L3: PU, 135/95
L2: 110 SU OK, PU/Ring Rows, 95/65
L1: 55 SU, Jumping PU, 75/55/35

Remainder of class to work on a single weakness, and complete 15 minutes of mobility.

Thursday 6-23-16

Strength:
5 Rounds, Alternating NFT
5x Bench Press
6x DB Bent Over Row (each arm)

20 min, EMOTM:
50 Double Unders
200m Run
15 Russian KB Swings (70/53)
Max T2B

L3: 53/35
L2: 75 SU, 150m Run, 44/26, Hanging Knee Raises
L1: 50 SU, 100m Run, 35/15, Hanging Knee Raises

Wednesday 6-22-16

Skill:
Muscle Up Transition Practice
Then…
3x Max Effort MU
or
2x 10 False Grip Ring Rows
2x 10 Ring Push-ups / Ring Plank Hold

WOD
21 min, Max Distance Row
Every 90 seconds, complete 10 Push-ups

L3: Written
L2: Barbell Push-ups OK
L1: Barbell Push-ups

Tuesday 6-21-16

Strength:
10 min, EMOTM:
2 Snatches, start at 60%, increase weight.

WOD
16 min:
Run 400m
60 Squats
Row 500m
30 C2B Pull-ups
Run 200m
40 Squats
Row 250m
20 Pull-ups
In remaining time:
Max Effort Wallballs (30/20)

L3: 20/14
L2: PU (Banded OK), Ring Rows, 20/14
L1: 50 Squats, Ring Rows, 25 Squats, Jumping PU, 14/10

Monday 6-20-16

Strength:
10 min, EMOTM:
2 Cleans – all above 75%

WOD
2 Rounds, for time…
25 Overhead Squats (135/95)
25 Box Jump Overs (24/20)
25 KB Snatches (53/35)
25 Burpees

L3: 95/65
L2: 75/55, 20/12+ Plates, 44/26
L1: 15 OHS (Varied), 15 Box Jump Overs (20/12), 20 Single Arm KB Swings (26/15), 15 Burpees

Sunday 6-19-16

Strength:
6×3 Push Press +1 Split Jerk @70-85% of PP 1RM

WOD
12 min…
Row 2000m
With remaining time, AMRAP:
5 Thrusters (75/55)
15 Lateral Hops (over/back=1)

L3/2: Written
L1: Row 1500m, 55/35/15, Over/back=2

Saturday 6-18-16

Skill:
KB Snatch Practice
Then…
For time…
20 KB Snatches (each arm)
Rest 2 min
10 KB Snatches (each arm)

Partner WOD
17 Minutes:
60 Deadlifts (225/135)
30 Burpees
60 Front Squats (155/105)
30 Burpees
60 Shoulder to OH (135/95)
30 Burpees
Max Power Snatches in remaining time (115/75)

Friday 6-17-16

Strength
Squat: 10 min to find heavy 3 RM
Then…
3×4 @90% of heaviest set

WOD
3 Rounds for time
40 Slamballs (30/25)
20 Pull-ups
100 Double Unders
Every 2 min: 5 Burpees

L3: Written
L2: 20/15, Banded PU OK, 200 SU OK
L1: 30 Slamballs (15/10), 15 Jumping PU, 100 SU

Thursday 6-16-16 (Strength Day!!!)

Strength:
6×4 Overhead Squats

4 Rounds, NFT
x8 Bulgarian Split Squats (each leg)
x8 DB Bench Press

Accumulate 20-30 Back Extensions during class

Wednesday 6-15-16

Strength:
Snatches 15 min to work up to heavy double
Then…
3x, 30 seconds max reps @80% of heaviest set
Rest 1 minute between efforts
WOD
7 Rounds for time…
7 UB Thrusters (115/75)
7 Bar Facing Burpees
14 UB Lateral Hops (over/back=1)

L3:  95/65
L2:  75/55, Not UB Lateral Hops
L1:  55/35/15, Not UB Lateral Hops, Over/back=2

Sunday, 6-12-16

Strength:
Squats: 10 min to find heavy 4 RM
Then…3×5 @90% of heaviest set

WOD
For time…
800m Farmer’s Carry (70/53)
5 Burpees each time you set the KB/DB down.

L3: 53/35
L2: 44/26
L1: 35/15, 3 Burpees

Saturday 6-11-16

Strength:
5 min, EMOTM:
5 Hang Cleans @65-75%

Partner WOD
For time…
150 Wallballs
150 KB Swings
100 Pull-ups
100 Burpees to 6” target
(Reps may be partitioned)

Friday 6-10-16

Skill:
Rope Climb Practice
Then…
3x Max Effort UB Rope Climbs (touch and go)

WOD
7 Rounds for time…
Run 200m
5 OHS (135/95)
5 Box Jumps (24/20”)

L3: 95/65
L2: 75/55
L1: 55/35/15, 20/12”

Thursday 6-9-16

(Strength Day!!!)

Strength:
Snatches, 15 min to work up to heavy triple (no T&G)
4 Rounds, NFT
x4 Front Squats @65-75%
x5-10 Strict Ring Dips

Accumulate 20-30 GHD SU During Class

Wednesday 6-8-16

Strength:
5 Rounds, Alternating NFT
3x Snatch Balance
3x Seated Box Jump (High as possible)

WOD
8 Minute AMRAP:
2 Bar Muscle-up
4 Burpees to 6” Target
6 Shoulder to OH (155/105)

L3: 1 Bar MU, 135/95
L2: 4 Pull-ups / Banded PU, 95/65
L1: Jumping Pull-ups, No Target, 55/35/15

Tuesday 6-7-16

Strength:
6×4 Split Jerk (moderate weight, NO missed lifts)

Slate Day WOD:
3 Rounds for time:
Row 350m
25 UB Wallballs (20/14)
15 T2B
10 Power Cleans @70% of 1RM
5 Muscle-ups

L4: 25 UB Wallballs (20/14), @65%, 3 Muscle-ups
L3: 25 Wallballs (20/14), @60%, 10 T2B, 9 Pull-ups, 9 Ring Dips
L2: 20 Wallballs (20/14), @60%, 15 Hanging Knee Raises, 9 Banded PU, 9 Push-ups
L1: 20 Wallballs (14/10), @50%, 15 V-Ups, 9 Ring Rows, 9 Barbell Push-ups

Monday 6-6-16

Strength:
Squats, 10 min to find heavy 5 RM
Then…3×6 @90 of heaviest set.

WOD
21/15/9
Deadlifts (225/135)
Ring Dips
50’ Handstand Walk between Rounds

L3: 185/115, 3 Pike Walk Around Box
L2: 135/95, Banded Ring Dips, 10 Pike Push-ups on box
L1: 95/65, Box Dips, 10 Push-ups (Varied)

Sunday 6-5-16

Strength:
5 Rounds, NFT
10 DB Step-ups
5-10 Strict Pull-ups

WOD
4 Rounds for time…
Run 400m
20 Slam Balls (30/25)
10 DB Thrusters (40/30)
10 Box Jumps (24”/20”)

L3: 35/20
L2: 20/15, 25/15, 24/20/12+ Plates
L1: 15/10, 20/15, 20/12”

Saturday 6-4-16

Strength:
5×5 Strict Press

Partner WOD
20 min AMRAP:
Partner A:
Row 500m
Partner B:
10 Deadlifts (155/105)
5 Hang Power Cleans
5 Bar Facing Burpees

Friday 6-3-16

Strength:
EMOTM, 8 min:
3 Touch and Go Power Cleans @ 50-60%

WOD
6 min AMRAP:
10 T2B
20 Front Rack Lunges (95/65)
Rest 2 min
6 min AMRAP:
5 T2B
10 Front Rack Lunges (135/95)
Rest 2 min
2 min, Max Effort:
Wallballs

L3: 75/55, 95/65
L2: 65/45, K2E or HKR OK, 55/35, K2E or HKR OK
L1: Hanging Knee Raises, DB or Unweighted Lunges

Thursday 6-2-16

Strength:
5×3 Pause Squats (no higher than 60%)

WOD
For time…
Run 800m
50 Abmat SU
Run 400m
40 Abmat SU
Run 200m
30 Abmat SU
Run 100m
20 Abmat SU
50m Walking Lunges
10 Abmat SU

L3/2: Written
L1: 25/20/15/10 SU

Wednesday 6-1-16

Skill:
KB Clean and Jerk Practice
Then…
For time…
20 KB Clean and Jerk (each arm)

WOD
4 Rounds for time…
Row 350m
75 UB Double Unders
3 Rope Climbs

L3: Not UB
L2: 150 SU OK, 1 Rope Climb/Progressions
L1: 75 SU, Progressions