01/07/2019

Strength/Skill

Bench Press
9 Rounds @ 2:00
R1-4-7 @ 60%
R2-5-8 @ 70%
R3-6-9 @ 80%

WOD

AMRAP 15
MAX REP
Strict Pull-up
Push-up
Strict Tricep Dip

01/05/2019

WOD

For Time
400m Run/Row
40 KBS (55/35)
4 Rope Climbs
400m Run/Row
40 Push-ups
3 Rope Climbs
400m Run/Row
40 Goblet Lunges
2 Rope Climbs
400m Run/Row
40 C2B Pull-ups
1 Rope Climb

01/03/2019

Strength/Skill

Tempo Front Squat
5 Rounds @ 2:00
3-3-3-3-3 Tempo @ 3310
Add weight/round

WOD

For Time
21-15-9
Cal Row x 2
Overhead Squat (95/65)
RX+ 115/75

Post: Time

01/02/2019

Strength/Skill

Snatch Complex
5 Rounds@ 2:00
1 Snatch pull+1 Power snatch+1 Hang power snatch

Add weight/round
Complex must be unbroken TNG

WOD
3 RFT
30 T2B
15 Hang Snatches (95/65)
10 Db/Kb Walking lunge @ 70/55 per hand

 

12/31/2018

Strength/Skill

A1. Close grip bench press
8-8-8-4-4-4
A2. 4 reps Weighted Strict pull-ups AHAP

WOD

AMRAP 24
400m Run/Row
36 Air Squats
24 Alt DB SA Snatch (50/35)
12 Burpee over DB

12/29/2018

WOD

500m Row
40 Air Squats
40 Sit-ups
40 Push-ups
40 Pull-ups
400m row
30 Air Squats
30 Sit-ups
30 Push-ups
30 Pull-ups
300m row
20 Air Squats
20 Sit-ups
20 Push-ups
20 Pull-ups
200m Row
10 Air Squats
10 Sit-ups
10 Push-ups
10 Pull-ups

12/26/2018

Strength/Skill

Back rack barbell step up step down (20″ box)
5 Rounds
6-6-6-6-6

WOD

5 RFT (or 20 min Time Cap)
5 OHS (135/95)
10 T2B
15 KB/DB squat cleans (55/35)
20 DU

Post:time/weight

12/24/2018

WOD

12 DAYS OF CHRISTMAS
1 DB Devils Press (35/20)
2 Manmakers (35/20)
3
Slam ball Clean OTS (50/35)
4 Slam balls (50/35)
5 Burpee box jump overs (24/20)
6 Pistols
7 Bear complex (95/65)
8 Deadlifts
9 T2B
10 C2B
Pull ups
11 HSPU 12 MU (bar/rings)
RX+
Devil Press & Manmakers @ (50/35) Bear Complex (115/75)

ALL 7 REPS MUST BE TNG AND UNBROKEN!!!