Strength Bench Press 20 mins to find a 1RM max CFL: find a heavy 3 rep WOD 3RFT 75 DU 50 air squats 25/18 cal row or bike CFL/Newbs 150 SU 50 air squats 25/18 cal row or bike
2019 06 17
Skill Push Gymnastics/Aerobic Bike OTM x 12 alternating m1: 10 KHSPU m2: 10/8 cal bike WOD 50 cal row/bike buy in then 21-18-15 TTB lateral jump over bar db snatch (50/35)
2019 06 14
Active Recovery 3 giant sets 2 min row 10 front abdomincal contractions supinated barbell row (light) max ring push ups (pushups on 25s) 25 GHD or weighted sit ups 200m jog
2019 06 12
Strength Snatch From 0:00-5:00 2 snatch grip push jerk (behind neck) 1 snatch balance (drop to squat) From 5:00-10:00 5x1 squat snatch From 10:00-15:00 build to a moderate squat snatch over 5 lifts WOD AMRAP 9 10 hang squat snatch (75/55) 30 DU
2019 06 12
Strength Thruster OT2M x 6 3 thrusters *percentages based off of your clean and jerk 3 @ 60% 3 @ 65% 3 @ 70% Set 4,5,6 build to a heavy 3 rep max thruster After set 6, 1 attempt at a heavy single thruster WOD "Air Force" For Time *start…
2019 06 11
Strength Strict Press 5 @ 65% 3 @ 70% 5 @ 65% 2 @75% 5 @ 65% 1 @ 85% *superset with 100ft farmers dumbbell carry (heavy) WOD 3 RFT 400m run 12 burpee 21 box jumps (24/20)
2019 06 10
2019 06 08
Skill Pulling Gymnastics/Run Intervals Every 3 mins for 5 sets 10 TTB 1-2 BMU 100m run sprint WOD "Nate" AMRAP 20 minutes: 2 Muscle-ups 4 Handstand Push-ups 8 Americam Kettlebell swings (70/53)
2019 06 07
Active Recovery 2 min lite row 10 goblet squats 2 min lite bike 10 paraclete shoot throughs 3 min row 20 goblet squats 3 min bike 20 box/ring dips 5 min lite row 5 min lite bike 400m lite jog or walk 50 sit ups 50 glute bridges
2019 06 06
Strength 5 sets 1 hang squat clean + 1 power clean *all @ 70% of squat clean max THEN OTM x 5 1 push jerk + 1 split jerk @ 60% FINISH with 5 squat cleans + split jerk @ 65% WOD AMRAP 6 40 DU 10 DB HC/J 50/35
2019 06 05