WOD / BLOG

Finally It's Friay

Strength: Deadlift: 6 x 5 @ 32x3 Tempo @ 75 of 1RM WOD: 3 Rounds 10 Squat Snatch 10 Bar over burpee RX- 135/95 F- 95/55 L- 65/bar

Thursday

Warm: Bar only Strict Press- x 10 Push Press x 10 OH squat x 10 X5 with 1:00 Rest WOD: For time: 100 DUBs 25 handstand push-ups 75 DUBs 20 handstand push-ups 50 DUBs 15 handstand push-ups 25 DUBs 10 handstand push-ups 15 DUBs 5 handstand push-ups

Hump Day

Warm: 10 EMOM w/ hands in Diamond Hold plank for :30 then 1 Diamond Push up Add 1 Diamond Push up every minute Skill: L-sit from the floor Hands on ground legs straight. Keep hands planted heels on the ground and lift hips up 5 x 15 Hands on ground hips under shoulders legs straight lift one leg at a time for 15-20s/leg Attemp to lift legs and body off the ground WOD: 4 rounds 15 Diamond Push Up 30 leg pass throughs (total) :20 L- sit from the ground

Cleaning Day

Warm: Coach’s Choice Strength/ Skill High Hang Clean Hang Clean Power Clean WOD: 3 Rounds- Each Round must be Unbroken or start from the beginning of the round (3 movements= 1 Round) High Hang Clean x 11 Hang Clean x 11 Power Clean x 11 Rx- 115/75 F- 95/55 L- 65/bar

Skillin' and Killin'

Skill: HS Hold Plank Ring Support For time: 2-minute handstand hold Row 500 m 2-minute plank hold Row 500 m 2-minute support on rings Row 500 m

Saturday At the Bar

For Time: 400 meter Run 50 Back Squats 50 Front Squats 50 Overhead Squats 400 meter Run 50 Shoulder Presses 50 Push Presses 50 Push Jerks 400 meter Run 50 Hang Power Cleans 50 Hang Power Snatches 400 meter Run PVC or Barbell

Friyay for the Midline

Warm: Coach's Choice Strength: Weighted Good Morning 6 X 10 WOD: 1000 m Row 300 Sit Up 1000 m Row

Thursday We Made It!

Warm: Dynamic stretch Strength: Bench Press 10-9-8-7-6-5-4-2 As Reps go down weight goes up WOD: 15 EMOM Push ups - x 20 Box jumps- x 15 Double Unders x 35 (2:1 Singles)

Workout Wednesday

Warm: Dynamic Warm up 10 minutes Circuit: Bar only Reverse curls x 11 Behind the head tricep extension x 15 Front Raises x 8 :90 Rest X 5 WOD 4 Rounds for time Hang Clean x 10 Back Squat x 10 Rx- 135/ 85 F- 95/45 L Bar

Tuesday to the Limit

Warm: 200 m Row Sprints X 5 with 1:00 Rest Strength 5 x 7 Curtis P’s With 2 minute rest Use 3 practice sets to find a working weight WOD 40-30-20-10 Wall Ball Leg levers Super Man

Unstoppable Monday

Warm: DB rows x 8/ side DB Press x 10 DB squats x 12 X6 rounds Skill: HSPU EMOM 6 6 Strict HSPU 20 AMRAP 8 strict pull-ups 8 box jumps, 36-inch box 12 kettlebell swings RX- 55/35

Endurance

Warm: 2 Rounds 1 big lap 400 M Row Movement Prep WOD 7 Rounds for time 10 Man Makers 20 Dumbbell Deadlifts 30 Single-Arm Dumbbell Snatches (15 per side) 40 Single Overhead Lunges (20 per side) both DB's 50 Dumbbell Swings (2 DB's) Rx- 50/35 30 minute Cap

TGIF

Warm: 6 sets, each as fast as possible: Farmers carry driveway lap Row 250m Rest 1 minute Skill Pistol Progression Lower and Roll Rolling and balance Lower- roll- balance- stand Partner pistol or with plate as counter weight 15 minutes WOD: 2 RFT 15 pistols/leg 15 Kbs- RX- 55/35 F- 44/26 L choose 10 Ball slams- Rx- 20+/ 14 F- 20/ 8 L 8/6 3 Turkish Get up/ Arm

Friday Eve

Warm: 10 Walk out Push up Big Lap or 400 m Row X5 WOD: 10 Rounds 10 HSPU 1 driveway Lap 10 Deficit push up- Rx- #45 F- #35 L- Choose 10/leg jumping lunges L- regular lunges 400 m Lap or 400 m Row

Wednesday WOD

Warm: 12 EMOM Even- 10 Russian Kb swings Moderate weight ODD- Wall Ball x 8 Strength 9 sets of Shoulder to Overhead Set 1-3- Strict Press x 10 - Light Set 4-6 Push Press x 7 - Med Set 7- 9 Push Jerk x 4 - Heavy Rest as needed WOD 3 Rnds AFAP w/ :90 Rest between Rnds 15 Heavy Russian Swings 10 Burpees 20 Goblet Sqts

Tuesday

Warm: 5 Rnds w/ 1:00 Rest 20 Parrallette Dips 15 situps 1 driveway lap Strength/ Skill Clean and Hang Clean WOD 5 Rnds 8 Hang Cleans :30 dead hang 50 Flutter kicks (total) 15 Cal Row Rx- 115/85 F- 95/65 L- Bar

Monday Funday

Warm: 1 air squat + 1 walk out push up x30 Strength: Back Squat Pause sets 5x10 w/ :02 pause at the bottom 2:00 Rest in between WOD Half of “Will Lindsay” 5 Rounds for Time 3 Devil Presses 22 Alternating Dumbbell Lunges (both DB in hands) 19 Air Squats DB Rx- 50/35 RX+Wear a Weight Vest 20/14

Saturday with Friends

Team WOD- 3 person teams 5000 M Row (1 rowing while 2 working) 100 RDL (2 Working 1 Rowing) 100 T2B ( 1 Rowing alternate 1 working) 100 OH Press (2 working 1 Rowing) Rx RDL- 225 RX-OH Press- 135

Fran Friday

Warm: 20 Lunges 10 Push Ups X 5 rounds WOD: Fran 21-15-9 Thruster Pull Up

Thursday Hip Thrust

Warm: 2000 M Row Strength: Barbell Hip Thruster 6 x 8 Going up in weight each set 2-3:00 Rest between WOD: 15-12-9-6-3 Kbs Push ups Sit ups KB Rx- 55/35 F- 45/25

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