Friday, July 3, 2015

Friday

Strength:
WENDLER Week 2
DEADLIFT
70% X 3
80% X 3
90% X 3+

Conditioning:
Choose your level:

  • rx'd - 5rft 
  • scaled - 4rft 
  • novice - 3rft

30 russian swings 24kg/16kg
20 goblet squats
10 strict pullups

Wednesday, July 1, 2015

Wednesday

Strength:
Wendler Week 2
PRESS
70% x 3
80% x 3
90% x 3+

Conditioning:
"Diane"
21-15-9
Deadlifts & HSPU
225/155

Tuesday, June 30, 2015

Tuesday

Skill:
EMOM 15 min

  • snatch lift off with 3 second pause
  • snatch pull
  • hi-hang muscle snatch (hip contact ok)
Conditioning:
5rft:
5 clean & jerk 155/115
10 hand-release pushups

Monday, June 29, 2015

Monday

Strength:
Wendler 531 - Week 2
BACK SQUAT
70% x 3
80% x 3
90% x 3+

Conditioning:
3rft:
Row 500m
20 wall ball shots
20 pullups
20 burpees


Saturday, June 27, 2015

Saturday

10am OPEN GYM

Do your own thing if you wish, or if you prefer here's a workout you can try.

16 min amrap

4 front rack step-back lunges 115/85
4 push press
row 12 cal

6 lunges
6 push press
row 14 cal

8 lunges
8 push press
row 16 cal

10 lunges
10 push press
row 18 cal

12 lunges
12 push press
row 20 cal

etc....




Friday, June 26, 2015

Friday

Strength: 
with 90% of your 1RM DL
5 @ 65%
5@ 75%
5 @ 85% +1


Conditioning: 

5 RFT: (20min cap) 
200m shuttle run
10 front squats 75/105
10 push press
5/5 reverse lunge

*If you drop the bar during a round, drop and do 5 burpees

Thursday, June 25, 2015

Thursday

Skill: 

10 minute EMOMusing 60-65% of your 1RM clean & jerk 
2 hang squat cleans
1 jerk

Conditioning: 

TWO WODS TODAY:
A: RX'D ONLY, no subbing allowed on this one
3RFT:
50 double unders
5 muscle ups
10 overhead squats 115/85

B:
3RFT:
100 singles jump rope
10 plate burpees 45/35
10 power snatch 95/65