Tuesday September 26th, 2017

40 min: You go, I go

5 power snatch

10 overhead squats

20 steps walking lunges (=20 m)

 

+

Supplemental:

5×5 KB good mornings

+

5×5 single leg deadlift/ leg with KB

 

Extra Credit:

ROM WOD (short version)

Monday September 25th, 2017

POWER ENDURANCE

30/30 work/rest x 4 ( 4 rounds/4 minutes of each movement before moving onto next movement)

Box jumps (20/16)               

Split jumps (jumping lunges)

Wall Balls

Parallette squat jump overs

                                     X 2

+

Structural superset

3 x 1-5
KB clean and press @ 1.5/1.0
Strict chest to bar

Extra Credit:
10 minute slow row or light jog   (*this will help your legs)

Friday September 22nd, 2017

POWER

10 minutes to find a heavy clean

+

Go Every 2:00 x 8

3 PC @ 75-80%

 

Breather:

10 min AMRAP:
10 unbroken HPC (155/115)
* weights should feel very heavy but that you can hold on for all 10
10 pull ups

+

Extra Credit:
ROMWOD

Thursday September 21st, 2017

POWER ENDURANCE

30 minutes: “Holy Trinity”

Max pull ups

Max push ups

Max dips

 

Breather:

3 rounds with a partner:

250 row

Plank

 

Extra Credit:

5×5 single leg deadlift with KB

NOTES:

choose any way to do the holy trinity- at the end of 30 minutes, how many of each do you have?

Wednesday September 20th, 2017

ENDURANCE

45 minute AMRAP

400m run

30 thrusters  75/55#

20 box jumps  24/20

10 T2B

5 snatches

+

Supplemental

To be completed as a class in unison —> * 1 minute plank for entire group if anyone stops

50 sit-ups

30 sec rest

30 sit-ups

30 sec rest

10 sit-ups

 

Extra Credit:

ROMWOD (short version)

Tuesday September 19th, 2017

STRENGTH

10 minutes to find a heavy squat

5×5 @75-79% (or 5# heavier than Aug. 15)

Go every 3 minutes

+

10 min running sprints for max distance

You go, I go

200m sprint

+

Extra Credit

5×8 Kneeling KB press 2x KB

Monday September 18th, 2017

POWER ENDURANCE

Wall ball @ 20/14

BJO with bench/parallette squat jump overs

Start @ 30/15 (wall balls/BJO)

  • Wall Balls decrease by 2 each round, Box Jump Overs decrease by 1
  • You are finished when you get to 0

Supplemental:

5 x 1-6 strict chest 2 bar men

3 x 1-6 strict chest 2 bar women