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2/2/2017

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W.O.D.

 

3 sets:

-Push sled + shuttle run

Then…  

2 team race:

-Each teammate has to be used

-The teams strategize who does what station, but once one person starts a station, they must finish

-The rest of the team has to rest off of the floor on a side line.  When it’s your turn, you sprint to your station and begin working.  When you are finished, you sprint to the sideline and once you are off, the next person can begin the next station. 

-You must do at least one new station every game

-Best of 3 wins

 For Time: 

  • 60 Double Unders
  • 500m Row
  • 40 Air squats
  • 30 RKBS 70/53
  • 20 Pull Ups
  • 10 Burpees to 10’ ring
  • 20 Thrusters 95/65
  • 30 Box Jump Overs 24/20
  • 40 Sit ups
  • 500m Row
  • 60 ft. OH walking Lunge 45/25

 

2/1/2017

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Warm Up

10 min:

  • 10 Sumo Good Mornings
  • Incline TYI x 10 each
  • Deficit Push Ups x 7 @33X1
  • 20 Seated Leg Raise Pulses

Strength:

  • Deadlift 4×6
  • Close Grip Bench Press 4×6
  • 1 Arm Row 3×10/arm

Conditioning:

10 min AMRAP:

  • 3 Clean & Jerks 135/95
  • 6 Toes to Bar/Knees to Elbow/Sit ups
  • 9 Box Jumps 24/20

1/27/2017

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Warm Up

10 min:

  • Tricep Openers
  • 10 Eccentric Ankle Dorsiflexion/side
  • (5 Sandbag Bear Hug Squats + Carry)x2
  • 30 sec Archer stretch/side

Strength:

  • Back Squat – Build to a Heavy Single
  • Bench Press – Build to a Heavy Single

Conditioning:

7 min AMRAP:

  • 3 Thrusters 95/65
  • 3 C2B
  • 6 Thrusters 95/65
  • 6 C2B
  • 9 Thrusters 95/65
  • 9 C2B
  • continue adding 3 reps/round

1/23/2017

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Warm Up:

10 min:

  • Bicep Openers x 5 each
  • 8 Side Step Ups/side
  • 30 sec Chest to Bar Hold
  • X band walks x 10/direction

Strength:

  • Back Squat 3×5 – Increase weight from last week
  • Bench Press 3×5 – Increase weight from last week

Conditioning:

For Time:

  • 30 Cal Row
  • 30 Box Jump Overs 24/20
  • 30 Alternating DB Snatch