Monday, 10/10/16:
strength:
8×3 back squats
WOD:
30 clean and jerks (135#/95#)
800m run
10 rope climbs (30 ring rows)
800m run
50 burpees
Monday, 10/10/16:
strength:
8×3 back squats
WOD:
30 clean and jerks (135#/95#)
800m run
10 rope climbs (30 ring rows)
800m run
50 burpees
Wednesday, 10/7/16:
conditioning:
5×50 double unders
:30 rest
WOD:
AMRAP for 12 minutes:
3 muscle-ups
6 power cleans (155#/105#)
12 wall balls (20#/14#)
Thursday, 10/6/16:
skill of the day:
AMRAP for 5 minutes:
rope climbs
WOD:
4 rounds:
500m row
20 ring push-ups
Wednesday, 10/5/16:
conditioning:
3x1000m bike
(2 minutes rest)
WOD:
800m run
25 deadlifts (225#/155#)
600m run
20 deadlifts
400m run
15 deadlifts
200m run
10 deadlifts
Tuesday, 10/4/16:
gymnastics:
6x max effort strict handstand push-ups
6x max effort kipping handstand push-ups
rest 1:00
WOD:
0:00-5:00:
150 double unders
9 thrusters (95#/65#)
9 chest to bar pull-ups chest to bar pull-ups
5:00-10:00:
100 double unders
12 thrusters
12 strict pull-ups
10:00-15:00:
15 thrusters
15 toes to bar
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
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