190628

Training Plan WOD for Friday, June 28th, 2019:

WOD With Class:
3 Rounds, For Time:
400m Run
20 Alt. Dumbbell Snatch 50/35-lb
10 Sandbag Cleans 150/100lb

Accessories:
400m Farmer Carry 53/35-lb

190625

Training Plan WOD for Tuesday, June 25th, 2019:

WOD With Class:
5 Rounds (For Quality):
12 Strict Toes to Bar, or V-Up
7 Bench Press 65% of 1 RM
5 Deadlifts 60% of 1 RM

Snatch:
3 x 3 @ 75%
2 reps @ 80%
2 reps @ 85%

Accessories:
Max Height Box Jump

190624

Training Plan WOD for Monday, June 24th, 2019:

WOD With Class:
For Time & Load:
5 Cleans @ 70%1RM
4 Cleans @ 75%1RM
3 Cleans @ 80%1RM
2 Cleans @ 85%1RM
1 Clean @ 90%1RM

*50 Dubz Before Each Set of Cleans

Aerobic Capacity:
5 Rounds, For Time:
15/10 Cal Bike
15/10 Cal Ski
15/10 Cal Row

Time Cap: 14 minute

Accessories:
5-4-3-2-1:
Strict Weighted Pull-Up
Strict Dip
*Build Each Set

190621

Training Plan WOD for Friday, June 21st, 2019:

WOD With Class:
2 Sets, For Time:
800m Run, or 50 Cal Row/Bike/Ski
40 DB Reverse Lunge 50/35-lb
10 Power Snatch 155/105-lb, or 70% 1RM
Rest 3:00 minutes between Rounds

Aerobic Capacity:
4 Rounds:
150M Row Easy
250M Row Moderate
650M Row Fast
*No Rest between Rounds

Accessories:
3 Rounds:
20 Bicep Curls
15 Strict Press
10 Bicep Curls
Rest 90 seconds between sets

Load:
empty barbell 45/35lb

190620

Training Plan WOD for Thursday, June 20th, 2019:

WOD With Class:
2 Rounds, For Quality:
35/25 Strict Pull-up
25 Hollow Rocks
15m Obstacle Handstand Walk

Front Squat
(Week 4/8)
5 x 2 @ 85% 1RM, or add 5-10 lb. from last week.

Accessories:
Every 2:00 minutes, 4 sets, complete the following:
15 Ring Push Ups
15 V-Ups

190619

Training Plan WOD for Wednesday, June 19th, 2019:

WOD With Class:
8 Rounds each, 20 sec on/ 10 sec off, Alt:
• Cal Bike/Ski/Row
• Wallballs 20/14lb

Rest 4 Min, then:

8 Rounds each, 20 sec on/ 10 sec off, Alt:
• Toes to Bar
• Single DB Overhead Walking Lunge

Push Press:
12 Min to Build to 1 RM

Conditioning:
30-25-20-15-10-5:
Cal Ski
*After each set perform 10 reps on the Bench Press @ 185/130-lb

190618

Training Plan WOD for Tuesday, June 18th, 2019:

WOD With Class:
In 15 Min Complete*:
3 Rounds:
350m Row
25/20 Push-Ups
15 Deadlift 225/155-lb

*With Remaining Time: Build to 3RM Deadlift

Gymnastics Skill Work*:
(Week 1)
5 Rounds, Every 90 Sec complete a set of:
• Strict Pull-Up
• Kipping Pull-Up
• Kipping C2B
• Bar Muscle-Up
• Muscle-Up

*Which movement do you need to work on the most? Stick to this movement for all 5 round. (If you can’t do 7 consecutive reps don’t move on to the next more difficult movement).

Accessories:
2 Rounds, For Quality:
35/20 Strict Handstand Push Ups
20 DB Box Step Up and Overs 50/35lb to 24/20″ Box

190617

Training Plan WOD for Monday, June 17th, 2019:

WOD With Class:
Power Clean & Jerk Every 90 sec:
4 x 2 @ 75% 1RM

“Grace”
30 Clean & Jerk 135/95-lb

or, “Isabel”
30 Snatch 135/95-lb

Conditioning:
5 Rounds:
50 Dubz
2 Rounds of Strict “Cindy”

190614

Training Plan WOD for Friday, June 14th, 2019:

WOD With Class:
4 Rounds:
400m Run
15 Thruster 95/65-lb
15 C2B

Front Squat:
(Week 3)
5 x 2 @ 85% 1RM, or add 5-10 lb. from last week.

Gymnastics Conditioning:
Every 90 Sec for 5 Rounds:
Handstand Walk Obstacle Course

190613

Training Plan WOD for Thursday, June 13th, 2019:

WOD With Class:
Every 90 seconds , 5 Rounds, Complete the following:
10 Power Clean 155/105-lb
4 Bar facing Burpees

Midline Stability:
5 Rounds:
30 Sec. Fat Grip Deadlift Hold (heavy)
5 Good Morning @ Working Weight

Aerobic Capacity:
3 Rounds:
1 Mile Weight Vest Run*
*3 Min Rest Between Runs