May 17, 2019

Strength:

FRONT SQUAT 5 X 6 AHAP
STANDING DB PRESS 4 X 10 AHAP
3 sec descent explode up 

WOD:

FOR TIME:
200M RUN
2 OHS (95/65)
2 POWER SNATCHES
200M RUN
4 OHS
4 POWER SNATCHES
200M RUN
6 OHS
6 POWER SNATCHES
200M RUN
8 OHS
8 POWER SNATCHES
Etc…..

May 16, 2019

Strength:

DEADLIFT 5 X 6 AHAP
20 SEC HOLLOW BODY ROCK
3 sec pause under the knee 

WOD:

EVERY 3 MINS FOR 11 ROUNDS
16/12 CAL AB 

May 15, 2019

Strength:

BARBELL BENT OVER ROW 5 X 6 AHAP
WEIGHTED DIPS 5 X 6 AHAP

WOD:

9 MIN AMRAP:
3 PULL UPS
3 HR PUSH UPS
3 POWER CLEANS (RX 95/65, RX+115/75)
6 PULL UPS
6 HR PUSH UPS
6 POWER CLEANS (95/65)
Etc…

May 14, 2019

Strength:

BACK SQUAT 5 X 6 AHAP
BEHIND THE NECK PRESS 4 X 10 AHAP
3 sec pause on squat

WOD:

1 ROUND FOR TIME:
50 DU
15 PUSH PRESS (95/55)
10 T2B
Rest 1 min

THEN..
2 ROUNDS FOR TIME:
50 DU
15 PUSH PRESS (95/65)
10 T2B
Rest 2 mins

THEN..
3 ROUNDS:
50 DU
15 PUSH PRESS (95/65)
10 T2B

May 13, 2019

Strength:

FLOOR PRESS 5 X 6 AHAP
SINGLE ARM DB BENT OVER ROW 5 X 6 AHAP
3 sec descent on floor press

WOD:

1 MILE RUN
30 BACK SQUATS FROM THE GROUND (RX BODY WEIGHT, RX+ 275/195)
30 BURPEES TO 6IN TARGET 

May 10, 2019

Strength:

FRONT SQUAT 4 X 10 AHAP
STANDING DB PRESS 4 X 10 AHAP
3 sec descent and explode up

WOD:

3 ROUNDS:
50 WB (20/14)
25 BOX JUMPS (24/20)
15 S2OH (115/75)

May 9, 2019

Strength:

DEADLIFTS 4 X 10 AHAP
20 SEC HOLLOW BODY ROCK
3 sec descent and explode up

WOD:

12 MIN EMOM: 120M RUN

THEN..
3 ROUNDS:
10 STRICT HSPU
15 KBS (1.5/1)
30 AIR SQUATS

May 8, 2019

Strength:

BARBELL BENT OVER ROW 4 X 10 AHAP
WEIGHTED DIPS 4 X 10 AHAP
3 sec descent and explode up

WOD:

84 BURPEES OVER THE BAR + 4K ROW

May 7, 2019

Strength:

BACK SQUAT 4 X 10 AHAP
BEHIND THE NECK PRESS 4 X 10 AHAP
3 sec descent and explode up

WOD:

5 ROUNDS:
15 C2B
70 DU
15 HANG POWER CLEANS (RX 115/75, RX+ 135/95)

May 6, 2019

Strength:

FLOOR PRESS 4 X 10 AHAP
SINGLE ARM DB BENT OVER ROW 4 X 10 AHAP
3 sec descent and explode up

WOD:

10 MIN LADDER:
10/8 CAL AB
3 PUSH PRESS (115/75)
10/8 CAL AB
6 PUSH PRESS (115/75)
ETC
..

10 MIN AMRAP:
200M RUN
8 BURPEES