Friday, 9/30/16:
strength:
EMOM for 5 minutes:
5 deadlifts (85%)
WOD:
60 pull-ups
50 handstand push-ups
40 power snatches (95#/65#)
30 ring dips
*complete “tabata” style
September 2016
Thursday, 9/29/16:
active recovery:
3x400m run
(1:30 rest)
WOD:
3 rounds:
40 air squats
20 hang squat cleans (95#/65#)
Wednesday, 9/28/16:
skill of the day:
10 rope climbs
rest 2 minutes
WOD:
1500m row
200m run
50 push presses (75#/55#)
200m run
1500m row
Tuesday, 9/27/16:
conditioning:
EMOM for 12:
ODD: 10 pull-ups
EVEN: 15 wall balls (20#/14#)
WOD:
0:00-5:00:
60/48 calorie bike
5 pull-ups
10 push-ups
15 air squats
AMRAP of power cleans (155#/105#)
rest 5 minutes
10:00-15:00:
40/32 calorie bike
5 pull-ups
10 push-ups
15 air squats
AMRAP of power cleans
rest 5 minutes
20:00-25:00:
20/16 calorie bike
5 pull-ups
10 push-ups
15 air squats
AMRAP of power cleans
Monday, 9/26/16:
conditioning:
3×100 double unders
1:00 rest between sets
WOD:
42 calorie row
21 squat snatches (95#/65#)
30 calorie row
15 squat snatches
18 calorie row
9 squat snatches
Thursday, 9/22/16:
active recovery:
10 rounds:
:30 max effort row for distance
:30 rest
WOD:
12 rounds:
4 strict press (95#/65#)
6 burpees over the bar
8 overhead walking lunges (95#/65#)
Wednesday, 9/21/16:
gymnastics:
3 rounds:
1:00 AMRAP:
muscle-ups
:30 rest
WOD:
800m run
80 double unders
21 hang power cleans (135#/95#)
2 rounds:
400m run
40 double unders
15 hang power cleans
3 rounds:
200m run
20 double unders
9 hang power cleans
Tuesday, 9/20/16:
midline strength:
3×20 GHD sit-ups
WOD:
AMRAP for 5 minutes:
50 wall balls (20#/14#)
AMRAP bike for calories
rest 5 minutes
AMRAP for 5 minutes:
35 wall balls
AMRAP bike for calories
rest 5 minutes
AMRAP 5 minutes
20 wall balls
AMRAP bike for calories
Monday, 9/19/16:
skill of the day:
4×7 back squats
WOD:
5 rounds:
10 deadlifts (275#/185#)
10 strict handstand push-ups
Friday, 9/16/16:
skill of the day:
5×3 power clean
WOD:
AMRAP for 12 minutes:
10/8 calorie bike
9 clean and jerks (135#/95#)
8 ring rows