28.04.2017

28.04.2017

Apr 27

Strength 

A1) Deadlift = 12 reps

A2) Pendlay Row = 8 reps

x 4 sets

Conditioning

8 min EMOM
Level 1
ODD MIN = 10 sec Active Kip
EVEN MIN = 8 Med ball jump overs

Level 2
ODD MIN = 1 strict Pull up + 3 to 5 kipping pull ups (no band)
EVEN MIN = 8 Box Jump overs

Level 3
ODD MIN = 1 strict pull up, 1 kipping CTB, 1 Bar Muscle Up
EVEN MIN = 8 Box Jump Overs

MetCon

8 min AMRAP
14 Alt DB Snatch
12 DB Goblet Squats
10 DB OH Sit ups

27.04.2017

27.04.2017

Apr 26

Strength

A1) Bench Press (8 reps)

A2) DB Front Rack Lunges (16 alt reps)

4 sets

MetCon

3 rounds for REPS
1 minute = Burpees
1 minute = Rowing (Cals)
1 minute = BB Thrusters
1 minute = Assault Bike (Cals)
3 minutes REST

 

WOD Scores 27.04.2017

 

26.04.2017

26.04.2017

Apr 25

Strength

Front Squats

3 reps x 3 sets

(tough weight for all sets)

Conditioning

8 min EMOM
Level 1
ODD MIN = 10 Bar Rows
EVEN MIN = 30 sec MAX Double unders

Level 2
ODD MIN = 6 Strict Pull ups (1 band)
EVEN = 30 sec MAX Double unders

Level 3
ODD MIN = 6 Strict CTB Pull ups (no band)
EVEN MIN = 30 sec MAX Double unders

MetCon

12 min AMRAP
200 m Run
10 m Bear Crawl
12 Wallballs

 

24.04.2017

24.04.2017

Apr 23

Strength

Push Press

3 rep x 5 set

*build to a near max effort.

Conditioning

10 min EMOM
ODD MIN = 10 DB or KB Shoulder Press
EVEN MIN = 30 seconds Hollow Hold

MetCon

8 min AMRAP LADDER (2.4.6.8… …)

Level 1
-V Sit Up
-Push Up
-Goblet Squats

Level 2
Scaled T2B
Pike Push Up
Plyo Lunges

Level 3
T2B
Strict HSPU
Pistol Squats

WOD Scores 24.04.2017

22.04.2017

22.04.2017

Apr 21

Strength 

A1) Deadlifts = 5 reps

30 second rest

A2) Plank = 30 seconds

30 second rest

(5 sets)

 

MetCon

18 minute AMRAP

400m Run
20 Burpee Box Jump

 

21.04.2017

21.04.2017

Apr 20

Strength

Turkish Get Up

  • 1 rep every 20 sec x 18 reps total

 

MetCon

10 minute AMRAP

200m Row
14 Alt Walking Lunges
10 unb KB Swing

 

5 minute rest

 

10 minute AMRAP

12 unb Wallballs
40 unb Single skips
3 controlled Wall Walks

 

20.04.2017

20.04.2017

Apr 19

Speed & Power

Clean Complex

Every 2 minutes complete

2 Power Clean
1 Front Squat
1 Squat Clean

 

  • 5 sets – build weight as you go

 

MetCon

15 minute AMRAP

Level 1
10 sec L hold
10 Knee Push Ups
10 Plate Jump Overs

Level 2
5 Scaled T2B
5 Push Ups
10 Box Jump Overs

Level 3
10 T2B
10 Push Ups
10 Box Jump Overs

 

19.04.2017

19.04.2017

Apr 18

Strength

Push Press

3 rep x 5 sets

*Build to a tough, set with no fails

 

MetCon

8 minute AMRAP

200 m Run
8 DB Snatch (solid weight)
8 Sit Ups

5 minute rest

6 minute AMRAP

8 Air Squats
8 Plyo Lunge
8 V Sit Ups