190612

Training Plan WOD for Wednesday, June 12th, 2019:

WOD With Class:
10-9-8-7-6-5-4-3-2-1
Strict Handstand Push Ups*
*After each set of Handstand Push Ups perform 4 x 8 yard Sandbag Carry (Bear Hug) 150/100lb

Push Press:
(week 4)
5 x 3 @ 80% 1RM or, 2-5 lb. heavier than last week.

Conditioning:
4 Rounds, For Time:
30/21 Cal Assault Bike
15 Hang Power Cleans 95/65-lb
Rest 60 seconds between Rounds

Conditioning:
2 Rounds, For Time:
1000m Row
30/21 Strict Pull Ups

190611

Training Plan WOD for Tuesday, June 11th, 2019:

WOD With Class:
14 Min AMRAP:
85 Dubz
7 Muscle-Up
21 Toes-2-Bar, V-Up, or GHD

Pause Backsquat:
5 x 3 @ 60% 1RM

Accessories:
4 Rounds:
15 Push-Up
15 Ring Dip
1 Min Weighted Plank

190610

Training Plan WOD for Monday, June 10th, 2019:

WOD With Class:
For Time (15 Min Cap):
30/21 Cal Row/Bike/Ski
30 Power Clean 135/95-lb
30 Front Squat 135/95-lb
30 Shoulder-2-Overhead 135/95-lb
30/21 Cal Row/Bike/Ski

Barbell Conditioning:
10 Min EMOM:
3 Power Clean*
3 Front Squat
3 Jerk

*@ 65% 1RM C&J

Accessories:
Every 3:00 minutes x 4 Rounds:
20 GHD Hip Extensions
15 Bent Over Rows 115/85lb
10 Bench Press @ Body Weight

190607

Training Plan WOD for Friday, June 7th, 2019:

WOD With Class:
5 x 3 Min AMRAP*:
20 Pushup
20 Box Jump 24/20″
Max Air Squat with Remaining Time

*1 Min Rest Between Rounds. Score is max combined Air Squats over all 5 rounds.

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

Romanian Deadlift:
E2MOM 5 x 6 @ 30-40% of 1RM Deadlift

Conditioning:
3 Rounds*:
20/15 Cal Assault Bike
15 Thrusters 115/80lb
20/15 Cal Assault Bike

*Rest 3:00 minutes between rounds

190606

Training Plan WOD for Thursday, June 6th, 2019:

WOD With Class:
3 Rounds:
400m Run
10 Sandbag Cleans 150/100lb

Hang Squat Clean
5 Rounds:
3 Hang Squat Clean*
*Start at 60% 1RM & Build.

Midline:
4 Rounds:
20 Hollow Rock
20 Russian Plate Twist

190605

Training Plan WOD for Wednesday, June 5th, 2019:

WOD With Class:
For Time:
1000m Row
30 Chest-2-Bar
1000m Bike, or 2k Ski Erg
15 Chest-2- Bar

Push Press:
(week 3)
5 x 3 @ 80% 1RM or, 2-5 lb. heavier than last week.

Bulgarian Split Squat:
4 x 12 @ 40% 1RM Backsquat

Accessories:
4 Rounds (For Quality):
15 Dumbbell Bench Press
10 Dumbbell Skull Crushers
10 Dumbbell Bent Over Row
*Rest 60 Sec Between Rounds

190604

Training Plan WOD for Tuesday, June 4th, 2019:

WOD With Class:
E2MOM for 8 Rounds, alt:
Odd:
10 Toes-2-Bar
50 Dubz
10 Toes-2-Bar

Even:
3 Deadlift @ 85% 1RM

Handstand Push Ups:
Every 90 second, 5 Rounds:
5 Strict Deficit Handstand Push Ups

Snatch:
Every 90 seconds, 6 Rounds:
3 Power Snatches*
2 High Hang Squat Snatches
1 Hang Squat Snatch

*@ 65% 1RM

Accessories:
3 Rounds (For Quality):
25 GHD Sit Ups
25 Ring Rows
25 Bicep Curls with 45/35lb bar

190603

Training Plan WOD for Monday, June 3rd, 2019:

WOD With Class:
For Time:
30/20 Cal Row/Bike/Ski
15 Power Snatch 155/105-lb
30/20 Cal Row/Bike/Ski
15 Muscle-Up*

Rest 5 Min, then:

15 Muscle-Up
30/20 Cal Row/Bike/Ski
15 Power Snatch 155/105-lb
30/20 Cal Row/Bike/Ski

Front Squat:
#1: 7 reps
#2: 6 reps
#3: 5 reps
#4: 4 reps
#5: 3 reps

Starting @ 65% of your 1rm front squat, increase weight each round and finish around 85% of 1rm

Gymnastics Progression:
4 Rounds:
60 ft. Handstand Walk
20 Sec. Side Plank (each side)

190531

Training Plan WOD for Friday, May 31st, 2018:

WOD With Class:
10 Rounds:
250m Row/Ski, or 500m Bike
5 Bench Press 185/130-lb
2 Legless Rope Climb

Front Squat:
(Week 1)
5 x 2 @ 85% 1RM

Clean Complex:
Every 90 seconds, 6 Rounds, Complete the following:
– 3 Power Clean
– 2 Front Squats
– 1 Hang Squat Clean

Starting @ 65% of your limiting movement, increase each round and see what you can finish on.

Gymnastics Conditioning:
5 Rounds:
1 min Weighted Handstand Hold
20 Glute Ham Raise
30 Sec. L-Sit

190529

Training Plan WOD for Wednesday, May 29th, 2018:

WOD With Class:
27-21-15-9:
Cal Row/Bike/Ski
Dumbbell Burpee 50/35-lb

Push Press:
5 x 3 @ 80% 1RM or, 5-10 lb. heavier than last week.

Accessory Work:
12 min EMOM, alt:
Single Arm KB Overhead Carry, Left
Single Arm KB Overhead Carry, Right
Plank