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W.U As a group 2 Rounds

  • 10 x Power Cleans w/PVC
  • :30 sec Bar Hang Active Shoulder pulls
  • 10 x Good Morning w/PVC

W.O.D Complete all parts

3 RFT of

  • 3 x Rope Climbs
  • 9 x Power Cleans @ 135/95

REST 3 mins

3 RFT of

  • 15 x Deadlifts 225/155
  • 15 x Burpees over bar

REST 3 mins

1 Rd AFAP

  • 50 x Pullups
  • 25 x SDL/HP 95/65
January 17, 2019

1/18/2019

W.U As a group 2 Rounds 10 x Power Cleans w/PVC :30 sec Bar Hang Active Shoulder pulls 10 x Good Morning w/PVC W.O.D Complete all parts 3 RFT of 3 x Rope Climbs 9 x Power Cleans @ 135/95 REST 3 mins 3 RFT of 15 x Deadlifts 225/155 15 x Burpees over bar REST 3 mins 1 Rd AFAP 50 x Pullups 25 x SDL/HP 95/65
January 16, 2019

1/17/2019

W.U. w/Partner Alt per 500M, Row 2000K (1000 each) Skill:  2 Parts (Alternate mins for 10 mins) Even’s: Practice DU’s or Triple Under’s Odd’s:  Practice Tension in the HandStand Hold, use the wall if confortable or use box.  :30 sec of tension time W.O.D Complete 3 Individually timed rounds. 50 x Weighted Situps 50/35DB or lighter 50 x DU’s 20/15 Calories on AB Take 2 min Rest between rounds and record time for each round
January 15, 2019

1/16/2019

W.U.w/Partner complete 3 rounds of 5 x Ring Pushups + :30 Ring Support Plank Barbell Floor Presses x 10 Arch Position  x :30 sec Hold Strength:  Bench Press Un-stabilized bench press  Super Sets 15-12-9 , 10 sec Rest between Rep scheme x 3 sets each W.O.D 1 Rounds AFAP 25 x Pushups  15L/15 R x Hang DB Power Snatches 50/35 25 x Pushups 15L/15R x Hang DB Clean and Jerk 50/35 500M Row
January 14, 2019

1/15/2019

W.U. As a group (Share equipment)  Round 1 (30 reps), Rounds 2 (15 reps) of  Banded Lateral walks left x 30 Banded Lateral walks right x 30 Banded Front walks x 30 Banded Backwards walks x 30 :45 sec hip opener use wall Strength: Back Squat Sets 1-2/ 70% of 1 RM  x 5 Sets 3-5/75% of 1 RM x 5 W.O.D  3 RFT of 21 x Wall Ball 20/14 15 x Box Jumps 24/20 9 x KB Swings 70/53  
January 13, 2019

1/14/2019

W.U As a group complete 4 Rounds of 15/10 Cals Rower 3 x Inchworms :30 sec Iron Cross x 2 :30 sec Scorpion x 2 Barbell W.U. As a group 3 Rounds 5 x Deadlifts  5 x Hang Power Cleans 5 x Push Jerks W.O.D “DT” 15 min Cap 5 Rounds for time of 12 x Deadlifts 155/105 9 x Hang Power Cleans  6 x Push Jerk Scale:  135/95 115/75 105/65 95/55 75/45
January 10, 2019

1/11/2019

W.U. As a group 10 min clock 4 Mins Foam Rolling (coaches choice) 2 Mins Pigeon 2 Mins Hip Opener/Quad ext 2 Mins ankle mobility W.O.D 30 Min Clock, for time complete in any order 50 x Cals on Rower 50 x Power Cleans 75/55 50 x Walking Lunges 150 x DU’s 50 x Pullups 50 x Pushups 50 x SDL/HP 75/55 150 x Lateral Jumps over bar 50 x Plate Burpees 45# 50 x Handstand Pushups
January 9, 2019

1/10/2019

W.U As a group Track Drills Plyo Drills Strength:  2 Parts, 4 sets 3-6 x Pullups (Deadhang) 8 Left and 8 Right Bulgarian Split Squat W.O.D 5 x 3 Min AMRAP’s of 8 x KB Swings 53/44 10 x Ring Rows 12 x Situps 1 Min Rest between rounds