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TODAY'S WORKOUT

03.31.2017

3/31/2017

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WARMUP
500M ROW
3 ROUNDS OF CINDY

MAX-OUT
TAKE 20 MINUTES TO FIND A NEW BACK SQUAT 1RM
*workup to the 1 rep through the following rep scheme; 10-10-5-3-3-1-1-1.........

WOD
4 AMRAP
21 CLEAN AND JERK @ 75/55
21 BURPEES
ROW THE REMAINDER OF AMRAP FOR METERS

4 AMRAP
18 CLEAN AND JERK @ 95/65
18 BURPEES
MAX EFFORT PULLUPS IN REMAINDER OF AMRAP

3 AMRAP
15 CLEAN AND JERK @ 115/75
15 BURPEES
ROW REMAINDER OF AMRAP FOR METERS

3 AMRAP
9 CLEAN AND JERK @ 135//95
9 BURPEES 
MAX EFFORT PULLUPS IN REMAINDER OF AMRAP
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03.30.2017

3/30/2017

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WARMUP
2x
50’ Fast Feet Forward
50’ Fast Feet Backward
50’ High Knees
50’ Back Pedal
50’ High Kick
50’ Backward Lunge
8 Squat
8 Front Squat - pvc
8 Press
8 Push Press

LIFT
1-TEMPO FRONT SQUAT @ 2020; 10@50; 8@60; 6@70
2-PUSH PRESS - 5-3-1-1-1
3a-3x8 FRONT FOOT ELEVATED SPLIT SQUATS
3b-3X10 PARTNER FLOOR GHR

WOD
21-15-9
DB PUSHUPS
DB THRUSTERS
DU’S @ 2x reps
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03.29.2017

3/29/2017

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WARMUP
400M RUN
5X SNATCH PROGRESSIONS

LIFT
1-7X1 3 POS SNATCH (HH/HNG/FLR)
2a-4x5 DB PRESS
2b-4X200’ DB FRONT RACK CARRY
​
WOD
18 EMOM
ODD-15 PUSH PRESS @ 95/65
EVEN-15 FRONT SQUAT @ 95/65
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03.28.2017

3/28/2017

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WARMUP
50 Jacks
10 Squat
10 Deadlift
10 MB Clean
8 PCL
8 Press
8 Push Jerk
8 Split Jerk

LIFT
1-4X2 CLEAN
2-5X2 BACK SQUAT + 1 BTN JERK
3a-2x8 DB Row
3b-2x8 Single Arm Plate Raise

WOD
12 AMRAP
3 KB Clean and Jerk (3/3)
3 Goblet Squat
3 KB Snatch (3/3)
3 KB Thruster
*increase reps each round
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03.27.2017

3/27/2017

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WARMUP
3x20 Squat (to 90 degrees)
3x10 Jump Squat (to 90 degrees)
3x5 Tuck Jump (as high as possible)

WOD
5 Rounds
20x Split Jump (10 each side)
200’  Bear Crawl

Rest 2:00

4 Rounds
20x Frog Hop
150’ Bear Crawl


Rest 2:00

3 Rounds
20x Burpee
100’  Bear Crawl

AFTER PARTY
300 Sec FLR

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03.25.2017

3/25/2017

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WARMUP
800M RUN INCREASING SPEED EACH 200M
10 PLANK TO PUSH UP
5 WALL SQUATS
10 DYNAMIC PUSH UPS
50' SPIDER CRAWL TO ELBOW DROP

LIFT 
WORK UP TO 5RM FLOOR PRESS
MAX EMPTY BARBELL CURLS AFTER EACH ATTEMPT 

WOD 
20 AMRAP 
WITH A PARTNER, YOU GO, I GO
10 POWER CLEAN (135/95)
15 WALL BALL (20/14)
200M RUN

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3.23.2017

3/23/2017

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WARMUP
500M Row
Then
10 Squat
10 Deadlift
10 MB Clean
8 PCL
8 Press
8 Push Jerk
8 Split Jerk
*Jerk instruction

LIFT
1-DEADLIFT; 5X1
2-5X1 POWER CLEAN & JERK
3a-4x50’ SLED PUSH
3b-4x100” KB/DB FARMER CARRY @ AHAP

WOD
12 EMOM
2 DEADLIFTS @ 80% OF ABOVE + 200’ BEAR CRAWL

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3.22.2017

3/22/2017

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WARMUP
2x
50’ Fast Feet Forward
50’ Fast Feet Backward
50’ High Knees
50’ Back Pedal
50’ High Kick
50’ Backward Lunge
8 Squat
8 Front Squat - pvc
8 SDHP - pvc

LIFT
1-FSQ; 5-5-3-3-3-1-1
2a-4x10 DB BENT OVER ROW
2b-4X8 DB PUSHUP

WOD
4X4:00
500m ROW
25 DOUBLE UNDERS
*rest remainder of round

​
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03.21.2017

3/21/2017

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WARMUP
2x:30/:30 RKB Swing
Then
10 Squat
10 FSQ
10 DL
10 Press
10 Pike Pushups
*all slow and controlled

LIFT
1a-6X1 BOX JUMP; attempt to find PR
1b-6x2 CLEAN
2-4 x 10 Hollow Rocks + 10 V-Ups + 10 Knee Tucks + :15 Hollow Hold

WOD
3 RFT
10 CLEAN @ 135/95
15 BOX JUMP @ 24/20

​
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03.20.2017

3/20/2017

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WARMUP
:60 Couch
:60 Samson
10 Lateral Lunge
8 BSQ
8 OHS
5 MSN
5 PSN
5 BTN Press
5 PSN + OHS
5 SN
5 OHS Hops

LIFT
1-BACK SQUAT; 5-5-3-3-3-1-1 @65-70-75-80-85-90-95 off 80%
2a-5x1 SNATCH HI-PULL + 1 SNATCH
2b-5X10 GOOD MORNING

WOD
10 ROUNDS
10 PUSHUPS
10 JUMP SQUATS
10 RKB SWINGS

​
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