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1/31/2017

Strength:

5 X 5 Push Press

 

WOD:

9 min to perform 3 attempts of max SJ

  • Only 3 attempts
  • Can reattempt weight but cannot reduce weight once one is attempted.

 

Then:

Open 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:

135/95 pound Clean and jerk, 3 reps

3 Toes-to-bar

3 CL&J

6 Toes-to-bar

6 CL&J

9 Toes-to-bar

9 CL&J

12 Toes-to-bar

12 CL&J

15 Toes-to-bar

15 CL&J

18 Toes-to-bar…

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

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1/30/2017

Strength:

2 BSQ OTM X 10

 

WOD:

For time (15 min cap)

25 wall balls (Rx+ 30/20) (Rx 20/14) (50+14/10)

1 min rest

5 rounds

 

Rest as needed

 

3 min AMRAP

Max HPCL (135/95)

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1/29/2017

Strength:

5 X 10 DL

 

WOD:

12 min AMRAP

50 DU

50 Air squat

15 CTB pullups

 

Rest 5 min

 

Tabata :20/:10 X 8

Ring support holds

Bottom of dip hold

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1/27/2017

Strength:

5 X 2 Press

 

WOD:

(10 min cap)

“Diane”

21-15-9

Deadlift (225/155)

HSPU

 

Rest 5 min

 

Tabata :20/:10 X 16

Wall walk to shoulder touches

Hollow rock

Alternate each interval

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1/26/2017

Strength:

3 BP OTM X 10

 

WOD:

12 min time cap

TH: 15 (#115/#75)

PSN: 15

Wallball: 15 (30/20)

3 Rounds for time

 

When rested

 

OTM X 7

X strict pullups

X ring dips

  • X = pick rep number and try to maintain that number for all 7 sets. Try at least 3.

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1/25/2017

Strength:

5 X 12 OHS

 

WOD:

EMOTM X 12

15 DU + CL&J

Build up to heavy load

If no DUs or trying to do DUs do 15 sec of DU work or singles

3 min rest

 

5 min AMRAP

3 HPCL&J (Rx+155/105) (Rx 135/95) (50+115/75)

6 HSPU

9 Squats

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1/25/2017

Strength:

5 X 2 SDL

 

WOD:

Push Press: 30 (#95/#65)

Standing Lunge 1/1 x 15 (30 reps) – In front rack – Step backward for lunge

AbMat Sit Up: 30

Double Under: 30

3 Rounds for time

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1/23/2017

Strength:

5 X 8 PJ

 

WOD:

3 BJ (4 Rx+) (24/20) every :15 X 16

 

Rest 5 min

 

For Time (use running clock)

Use heats if necessary

20 cal assault bike

30 Toes to bar

40 Hurdle jumps (24/20)

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1/22/2017

Strength:

5 X 5 FSQ

 

WOD:

Prison Rules 2017

Every :20 complete 5 reps x 15 intervals

 

PSN (Rx is 95/65 but pick weight you can do all reps and intervals)

Thruster

PCL&J

CTB
Complete all intervals for exercise then rest 1 min before moving to next exercise.

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1/20/2017

Strength:

2 RDL OTM X 10

 

WOD:

:20/:10 x 8 1:00 Rest

OHS: (#95/#65)

Bar Facing Burpees

FSQ

HPSN

Complete all intervals of OHS, rest 1:00 then complete all intervals of bar facing burpees, rest 1:00, follow pattern until complete.

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