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TODAY'S WORKOUT

04.29.2017

4/29/2017

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WARMUP
CRAB SOCCER

LIFT 
50 BACK SQUATS @ BW IN AS FEW SETS AS POSSIBLE

WOD 
TEAMS OF 2 
800M RUN W/ PLATE (45/25) (200M RELAY)
THEN
3 ROUNDS
50 SINGLE DB THRUSTERS (50/35)
50 SITUPS 
50 BURPEES 
THEN
800M RUN W/ PLATE (45/25) (200M RELAY)
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04.28.2017

4/28/2017

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WARMUP
2 ROUNDS
250m row
10 peaks and valleys
10 leg raise
Then as a group
10 Deadlift (reinforce positions)

MAX-OUT
In 20:00 FIND A NEW 1 RM DEADLIFT
WOD
12 AMRAP
8 DEADLIFT @ 50% of above
50 DOUBLE UNDERS
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04.27.2017

4/27/2017

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WARMUP
2:00 Singles or Double Practice
10 PVC Dislocates
8 Squat
8 Deadlift
8 SDHP
8 Snatch
1:00 Foam Roll Lats/Triceps (L/R)

LIFT
1-4x3 Power Clean
2-5x1 Hang Snatch + 2 OHS
3a-2x20 Foam Roller Walkouts
3b-2x20 Superman

WOD
12 EMOM
*every minute on the minute perform
5 Kb Push Press - Right
5 Kb Swings
5 Kb Push Press - Left
5 Burpees
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04.26.2017

4/26/2017

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Picture
WARMUP
4x
100m ROW
*IN BETWEEN ROWS; COMPLETE
10 SQUAT
8 PUSH-UP
6 RING ROW
4 STANDING HIGH KNEE JUMP

WOD
"THE TOMAHAWK"
FOR TIME
500m ROW
5 STRICT PULLUPS
25 BURPEES
5 STRICT PULLUPS
50 SQUATS
5 STRICT PULLUPS
25 BOX JUMPS (24/20)
5 STRICT PULLUPS
500m ROW

WORK
IN REMAINING TIME
FIND MAX # 50' YOKE CARRY
FIND MAX # 100' FARMER CARRY

​
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04.25.2017

4/25/2017

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WARMUP
2X5 WALL SQUAT
2X10 AIR SQUAT
2X20 LUNGE
2X20 SA OVERHEAD LUNGE

THEN

5X5 ONE LEGGED SQUAT

THEN

5 SETS TO WORK UP TO A HEAVY FRONT SQUAT

THEN

10X10 FRONT SQUAT @ 50% OF ABOVE

​
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04.24.2017

4/24/2017

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Picture
WARMUP
400M RUN
:60 COUCH
:60 PIGEON
10 SQ
8 FSQ
8 SDHP
8 OHS
8 SNATCH
8 MB CLEAN

LIFT
1-5X3 POWER SNATCH
2-4X3 CLEAN
3A-2XME TTB
3B-2X20 BANDED GOOD MORNING

WOD
“LEAH”
8 AMRAP
10 WALL BALL
10 KNEES TO ELBOWS

​

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04.22.2017

4/22/2017

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WARMUP
ROWLING
*BURPEES

SKILL
HANDSTAND WALK PROGRESSIONS AND PRACTICE 

WOD
FOR TIME 
WITH A PARTNER
300 CAL ROW 
200 WALL BALLS (20/14)
100 RUSSIAN KB SWINGS (70/53)
50 BURPEES 
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04.20.2017

4/20/2017

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WARMUP
:60 banded bully stretch
:30 dead hang
10 Plank to pushup
10 Standing Crossover Band Flyes
:60 banded overhead stretch
10 pvc dislocates
10 press

LIFT
1-Bench 3x10
2-Press 3x10
​
WOD
FOR TIME
6X10
BENCH PRESS @ 50% of above
SHOULDER PRESS @ 50% of above
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04.19.2017

4/19/2017

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WARMUP
10 SQUAT
5 PRESS
5 PP
5 PUSH JERK
10 DEADLIFT
10 MB CLEAN
100' BROAD JUMP

LIFT
1-5X1 3 Pos Clean and Jerk
2-5x3 Front Squat
3a-2xME Wide-Grip Pullups
3b-2x8 Plyo Pushups

WOD
10 MINUTE AMRAP
:30 Arm Hang
10 V-ups
10 Superman
10 Feet-achored situps


​
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04.18.2017

4/18/2017

2 Comments

 
WARMUP
400M RUN
:60 COUCH
:60 PIGEON
10 SQ
10 FSQ
10 SNATCH
​

LIFT
1-5x1 3 Pos Snatch; 5 sec halt at each position
2-5x5 Back Squat @ 70%
3a-2x10 Death March
3b-2x8 Plate Front Raise to Plate Lateral Raise

WOD
12 EMOM
*every minute on the minute complete
6 Muscle Clean + Press
6 Back Squat
2 Comments
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