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
Thursday, 9/15/16:
skill of the day:
2000m row
WOD:
run 200m
20 front rack lunges (75#/55#)
20 burpees
run 400m
20 front rack lunges
20 burpees
run 800m
20 front rack lunges
20 burpees
Wednesday, 9/14/16:
skill of the day:
EMOM for 10:
odd: 2 overhead squats with a 10 second pause (95#/65#)
even: 10 toes to bar
WOD:
AMRAP for 15 minutes:
35 power snatches (95#/65#)
35 pull-ups
35 calorie bike
35 handstand push-ups
Tuesday, 9/13/16:
skill of the day:
3×20 GHD sit-ups
WOD:
0:00-5:00:
750m row
AMRAP:
9 thrusters (95#/65#)
25 double unders
rest 5 minutes
10:00-15:00:
500m row
9 thrusters
25 double unders
rest 5 minutes
20:00-25:00:
250m row
9 thrusters (95#/65#)
25 double-unders
Monday, 9/12/16:
skill of the day:
5×5 front squat
WOD:
alternating tabata:
push-ups
chest to bar pull-ups
hang power cleans (95#/65#)