5.22.18

Lifting:

Every :45 for 9:00
1 Clean
2 Front Squats
*Perform at 85% of
1RM Clean

WOD:

5 Rounds:
1:00 P. Snatch (75/55)
1:00 OHS (75/55)
1:00 Lateral Burpee Over Bar

1:00 Rest

5.18.18

WOD I:

If you have a <3:00
Fran, perform:
15-12-9
Bar MU
Thruster (115)
If you have a >3:00
Fran, perform:
“Fran”

WOD II:

4 RNFT:
10 Glute Ham
Raises
10 (5/leg)
Weighted Pistols
(Athlete chooses
weight)
10 Strict Chest to
Bar

5.17.18

WOD:

5x:
50’ Overhead Walking Lunge(135/95)
10 Front Squats(135/95)
8 Push Jerk(135/95)
Rest 2:00 between
sets.

*Ideally, athletes
should perform the
entire portion
unbroken.

 

5.16.18

Lifting

Push Press
5 x 3 (Touch and
Go)
*Find a heavy
working weight
and stay there for
all 5 sets.

 

WOD:

Teams of 2, with a
weighted vest if
you’ve got one:
1600M Run
(Alternating every
200M)
160 TTB
1200M Run
(Alternating every
200M)
120 Chest to Bar
800M Run
(Alternating every
200M)
80 HSPU (Strict if
you’ve got ‘em)

5.15.18

Lifting:

EMOM 5
2 Clean Pulls at
110% of 1RM
EMOM 5
2 Cleans at
85-90% of 1RM

WOD:

3x:
10 DB Man
Makers (30/20 per
hand)
5 Ring MU
100M Single Arm
DB Walking Lunge
(30/20)
Rest 3:00 between
sets.

5.14.18

Lifting:

6 Super Sets:
3 Back Squat at
85% of 1RM
10 Good Morning
w/ Barbell (Athlete
chooses weight)
Rest 2-3:00
between sets.

 

WOD:

For Time:
50-40-30-20-10
– KB P. Snatch(53/35)
– Goblet Squat (53/35)
– Double Unders

5.11.18

Lifting:

 

Low Hang Snatch
In <15:00, find
1RM Low Hang
Snatch (Below the
Knee)

WOD:

3x, sustainable
pace:
12 TTB
12 WBS (30/20)
12 Double DB
Push Press
(35/25’s per hand)
50 Air Squats

5.10.18

Lifting:

Every 1:30 for
12:00
3 Clean Pull
2 Power Clean
1 Clean
*You should
perform this at
about 90-95% of
your 1RM Power
Clean.

 

WOD:

EMOM 15
1 – 8 OHS (115/75)
2 – 6 DB Man
Makers (40/30 per
hand)
3 – 4 Bar MU + 4
CTB + 4 Pull Ups

5.9.18

Lifting:

Front Squat
In <15:00, find
1RM Front Squat

 

WOD:

4x, faster each
round:
100M Farmer’s
Carry (53/35 per
hand)
20 (10/hand) KB
Seesaw Press
10 Double KB
Front Squat (53/35
per hand)
Rest 2-3:00
between rounds.

5.8.18

Lifting:

In <5 attempts, find
1RM Strict Press
Push Press
In <5 attempts, find
1RM Push Press
Push Jerk
In <5 attempts, find
1RM Push Jerk.

 

WOD:

Teams of 3
100M HS Walk
200 Wallball Shots
(20/14 – must do
this one rep at a
time, conga line
style)
200 Hang Power
Snatch (75/55)
200 Wallball Shots
(20/14 – must do
this one rep at a
time, conga line
style)
100M HS Walk

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