Month: February 2017

Front Squat/Push Press/Sprint

Skill– L Sit Holds In secs: 10-15-20-15-10. Rest: work ratio is equal for each set Ex: Hold for 10, rest 10. Hold for 15, rest 15..) Workout of the Day Amrap 9 min. Ascending Ladder 3/3, 6/6, 9/9, 12/12, 15/15, etc of: Push Press (adv. 95/65) Front Squats (adv. 95/65) Sprint 100m btw each set

Partner WOD

Strength – Barbell Upright Rows 4×10-8-6-4 Workout of the Day BUY-IN: 400m Run (together) with Med Ball (both partners must be touching the med ball throughout the run) 50 Partner Burpees (one partner planks while other partner does a burpee over them) 100 Partner Med Ball Situp Tosses (interlock feet together and pass med ball …

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Bradley

Skill SOTS Press with dumbbells 5-5-5 Adv=stand after every press. Scale=stay in squat position for all reps Workout of the Day MOD “Bradley” 6 Rounds 100m Sprint 10 Pull-ups 100m Sprint 10 Burpees Rest 30 seconds Advanced 10 Rounds

KtoE/HPCs/Run

Strength Weighted pushups- Max reps in 3 min. Adv=20lb weight vest. Scaled = banded resistance Workout of the Day 5 Rounds 15 K to E 15 Hang Power Cleans 200m Run or 250m Row Advanced T2B 115lb/75lb Assault Bike 20 Cal

Back Squats/Row/Sit-ups

Skill Work SOTS Press with dumbbells 5-5-5 Adv=stand after every press. Scale=stay in squat position for all reps Workout of the Day 21-15-9 reps of: Back Squats Row (calories) Sit-ups Advanced 115/75lb GHD

Partner WOD

Partner: Sled push x 40 yards while the partner holds handstand position on the wall. Scale for handstand hold: use box with paralletes for inverted position. Scale for solo: 40 yard sled push with 60 second HS hold. Partner WOD Partner KB Swing Ladder 10-1 Ladder of KB Swings & Goblet Squats While one person …

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“Crippling Clusters”

Skill Muscle up transition practice on the rings. Athletes go from low row position to dip position x 15. Adv=Transition/turnover practice on rings with press out of dip x 12 Workout of the Day “Crippling Clusters” 30 Clean-Thrusters *EMOM 8 Sit-ups *15 Min Cap Advanced 155/105lbs

Rope Climbs/Deadlift/Box Jumps

Strength DB single arm overhead walking lunges- 40 yards x 4 (Down and back twice each side.) Workout of the Day AMRAP 12 min. 6 assisted. Rope Climbs 6 Deadlifts 9 Box Jumps Advanced 2 Rope Climbs 225/155lb 24″/20″

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