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WOD 05/01/2018

4/30/2018

Lift: Split Jerks - 55/3, 60/3 x 3 sets, 65/3 x 3 sets
*Only if you have more than an hour to train
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Strength: Shoulder Press - 8 x 3 Reps @ 60% - EMOM
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WOD: 21-15-9
Power Cleans - 95/65 L1, 135/95 L2, 155/105 L3
Ring Rows L1, Pull Ups L2, C2B Pull Ups L3
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Skill Work: Muscle Ups 3 x 5-8 Reps
*Can't do MU's yet? Great. There's other things you can work on so that eventually you can. Just ask.
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Recovery: 10 Mins Air Assault at Z1 pace for recovery

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WOD 04/30/2018

4/29/2018

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Lift: Full Cleans - 50/3, 60/3 x 3 sets, 65/3 x 3 sets
*Only if you have more than an hour to train
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Strength: Deadlift - 5 x 3 Reps @ 85% - E3M
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WOD: 5 Rounds for time:
500 Meter Row
15 Russian KB Swings - 53/35 L1, 70/53 L2, 106/70 L3
5 Burpees over Erg
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Accessory:
Glute Ham Sit Ups - 3 x 15-20 Reps
Back Extensions - 3 x 15-20 Reps

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WOD 04/28/2018

4/27/2018

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Saturday Class Time at 8 AM
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2 Person Partner Workout: 30 Min AMRAP
2000 Meter Row
150 Wall Balls - 14/10 L1, 20/14 L2, 30/20 L3
150 Russian KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
*Only 1 partner can go at a time. Break up as you wish

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WOD 04/27/2018

4/26/2018

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Lift: Full Snatch - 50/3, 55/3 x 3 sets, 60/3 x 3 sets
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Strength: Bench Press - 4 x 12 Reps - E3M
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Lift: Power Snatch - 10 Minutes to find a 1 RM
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WOD: “Randy”
75 Power Snatch - 75/55

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WOD 04/26/2018

4/25/2018

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Lift: Hang Power Cleans - 50/3, 55/3 x 3 sets, 60/3 x 3 sets
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Strength: Back Squat - 8 x 3 Reps @ 50% - EMOM
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WOD: 4 Sets
8 Front Squats 95/65 L1, 135/95 L2, 185/135 L3
16 Hang Knee Raises L1, 16 T2B L2/L3
Assault Bike - 25 Calories
rest 2 Minutes between rounds
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Just need to watch the video below for about a minute and a half for some good reminders on stringing toes to bar together.

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WOD 04/25/2018

4/24/2018

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WOD: 60 Min AMRAP
1500 Meter Row
200 Meter Farmers Carry - 35/26 L1, 53/35 L2, 70/53 L3
5 Wall Walks L1, 10 WW’s L2, 15 WW's - L3
10 DU’s L1 (can include attempts), 30 DU’s L2, 45 DU's - L3

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WOD 04/24/2018

4/23/2018

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Lift: Split Jerks - 50/3, 55/3x3 sets, 60/3x3 sets
*Only if you can get there early for class or if you have more than the standard hour, do you do this.
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Strength: Shoulder Press - 5 x 5 Reps @75% - E3M
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WOD: 4 Sets
8 Power Cleans - 95/65 L1, 135/95 L2, 155/105 L3
16 Ring Rows L1, Pull Ups L2, C2B's - L3
Run 400 Meters
rest 2 Minutes
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Bonus: 4 X 10 - 12 GHD Situps

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WOD 04/23/2018

4/22/2018

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Lift - 3 Attempts after solid warm up and prep. 3 Position Full Clean.
Find a heavy 1 Rep - not a max unless you are feeling it.
From Floor + From Front of Knee + From Mid Thigh
*Only if you can get there early for class or if you have more than the standard hour, do you do this.
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Strength: Deadlift - 4 x 12 Reps - E3M
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WOD/Efficiency: Ping Pong EMOM - 18 Mins
Odd - 20 Russian Power Swings 53/35 L1, 70/53 L2, 106/70 L3
Even- 5 Front Squats 65/45 L1, 95/65 L2, 135/95 L3
*Looking for perfect technique and proper, full range of motion.
**This should NOT smoke your lungs, adjust accordingly to obtain that stimulus.
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No this is not camera trickery in the video below. This is what I want you to work on in the EMOM tomorrow. You'll likely have to use a smaller KB than you normally use. I'll probably only use a 70 whereas I would normally use the 97 or 106 for standard Russian swings on this EMOM.

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WOD 04/20/2018

4/19/2018

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Lift: Hang Power Snatch - 5 x 2 Reps - build up - last set is heaviest
*Only if you have more than an hour to train do you add this to your training session.
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Strength: Bench Press - 8 x 3 reps @50% EMOM
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WOD: 20 Min AMRAP
2 Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3
2 Full Snatch - 65/45 L1, 95/65 L2, 135/95 L3
10 Pull Ups
15 Calorie Assault

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WOD 04/19/2018

4/18/2018

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Strength: Back Squat - 5 x 5 Reps @ 75% - E3M
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Lift: Hang Full Clean - 5 x 2 Reps - build up - last set is heaviest
*Only if you have more than an hour to train do you add this to your training session.
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Testing: Find a Max Broad Jump - 3 Attempts
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WOD: 3 Attempts to hit a 1 RM on the following complex after doing 2 or 3 Warm Up Sets

8 Deadlifts
8 Power Cleans
8 Front Squats
8 Shoulder 2 Overhead
*Last done 10/7/2016

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