5/30/14

 WOD: Tabata Push ups
          rest 1 min
          Tabata Air squats
          rest 1 min
          Tabata sit ups
*Score total reps*

5/29/14

Goat Training: Practice any weakness you have for 10 min.

Skill Work:5 min to complete flight simulator RX:10-20-30-40-50-40-30-20-10
                                                                       Scaled: 5-10-15-20-25-20-15-10-5

WOD: 12 min AMRAP
          12 KBS 55/35
           9   Box Jumps 24/20
           6 Toes 2 Bar

5/27/14

Strength:  Deadlift 7x2 (Heavy)

WOD: 20 min EMOM
         1st 15 unbroken wall balls shots(scale number of wall balls if needed) 20/14
         2nd 3 Clean and Jerks 135/95

5/27/14

STRENGTH: 3x8 Front Squat @ 70%


WOD: "Anderson Test"
          5 min AMRAP
            Row 750m
           Max burpees over the rower with remaining time.
            " You gotta tell your body just shut up and go" - Rich Froning.
      

5/23/14

Skill Work: Pick any weakness you have and practice for 10 min


WOD: Row 5k
         30 min time cap.

5/22/14

Strength:15 min to find 1rm front squat

WOD: 3 rounds
           200m run
          40 air  squats
          30 sit ups
          10 HSPU
         *ALL OUT SPRINT *
          

        

5/21/14

WOD:20 min EMOM
30 sec Double Unders
30 sec max KBS 55/35
*score will be total number of kbs

*MOBILITY* for 20 min with coach

5/20/14

SKILL WORK: 15 MIN Bar Muscle Up Progression

WOD: 12 min AMRAP
           10 Burpees over the bar (two foot take off)
           5 squat clean to thrusters (115/85)

5/19/14

STRENGTH: Find 1rm Overhead Squat

WOD: "Kelly"
         Five Rounds for time of:
         Run 400 meters
         30 box jumps 24/20
         30 wall ball shots 20/14
        
        

          
          
         

5/16/14

Strength: 5x3 Snatch Deadlift

WOD: 3 min Amrapx3
           10 overhead squat
           5 Toes to Bar
         Rest 1 min between sets

5/15/14

SKILL WORK: 12 EMOM
                       1st 3 to 5 HSPU
                       2nd 30 sec Double unders( must practice your double unders)
WOD: For Time:
          Run 2 miles
          Then
           50 Burpees

5/14/14

STRENGTH:5x3x1+2 Power Snatch and Overhead Squat(Across)


WOD:21-15-12-9-6-3
          CTB Pull Ups
           Goblet Lunges (70/55)

May 13, 2014

Conditioning: 10Min EMOM

   1st - Row 18/15 Calories
   2nd- 12 Burpees


WOD: AMRAP 7

6 Cleans (155/115)
10 Box Jump Overs

05/12/14

Strength: Snatch work
WOD:
25-20-15-10-5
10-20-30-40-50
Thrusters
Double Unders