1.24.18

A. Strength

1. Deadlift

5 sets of 5 reps
65%-70%-75%-80%-85%
*if you can do more than 5 reps on the last set go for a burnout set.

2. Shoulder Press

5 sets of 5 reps
65%-70%-75%-80%-85%
*if you can do more than 5 reps on the last set go for a burnout set.

B. Conditioning

8 min Amrap
10 T2B
10 Push Ups

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1.23.18

A. Strength

Bench Press

5 sets of 5 reps
65%-70%-75%-80%-85%
*if you can do more than 5 reps on the last set go for a burnout set.

B. Conditioning

For time:

21-15-9
Dumbbell Snatch 50/35
Lateral Burpees Over Dumbbell

C. Accessory

Accumulate 5 minutes in a plank
*Every time you break perform 15 Tuck Ups

1.22.18

Test week is now over!! Great job everyone. Over the course of the next couple months we will be doing strength exercises based off our 1RMs that we established last week so make sure you keep note of those weights you lifted! Also please update your point total for this past week!

A. Warm Up

12 minutes EMOM alternating movements
1. 15/12 cal Airdyne
2. 20 Hollow Rocks
3. 20 Walking Lunges
4. 30 Mountain Climbers

B. Conditioning

4 Rounds
25 Cal. Row
25 Front Squats 75/55
25 Push Press 75/55
*coaches challenge 95/65
**scaled option 65/45

1.18.18

A. Olympic Lifting/Make up strength lifts

30 minutes to Work up to a 1RM

Choose between power clean, squat clean, clean and jerk, squat snatch or power snatch. You may do multiple lifts within this time if you want to do a clean and snatch.

-or-

Make up any of the strength lifts you may have missed this week

B. Conditioning

“Diane”

21-15-9

Deadlifts 225/155
Handstand pushups

1.17.18

Keep up the hard work! Everyone has looked good with the lifts and the WODs. We will have make up days on Thursday/Friday if you weren’t able to get your lifts in. You may also switch out the bench press today for a different lift! Keep a running count of your points accumulated along side your lifts on the whiteboard.

A. Warm Up

12 minutes EMOM alternating movements
1. 15/12 cal row
2. 5 A, Y, Ts
3. 10 Dumbbell Snatch
4. 5 Scarecrow

B. Strength

Bench Press
10 minutes to Work up to 1RM

C. Conditioning

“Little Red Riding Hood”

For time
65 cal Airdyne

1.16.18

Record your point total from yesterday!

A. Strength

30 minutes to find 1RM in each lift
10 minutes at each lift

Squat

Shoulder to Overhead

Deadlift

*Front or Back Squat may be done just be sure to record which you did.
**Shoulder to Overhead may be done sitrct press, push press, push jerk or split jerk.
***Recommended warm up scheme 10-5-3-1-1-1

B. Conditioning

“Fran”

21-15-9
Thrusters 95/65
Pull Ups