Author: Coach Jeff

04/16/2014

Main – WOD

Weightlifting

Overhead Squat (6 x 6)

Metcon

Metcon (AMRAP – Reps)

For Reps
1:00 HSPU
1:00 Squat Clean 115/75
1:00 Walking Lunges
2:00 Break
3 Rounds

04/15/2014

Main – WOD

Gymnastics

Strict Toes-To-Bar (10 x 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

4 min Amrap
10 K2E
20 Singles
2 min break

4 min Amrap
10 Ring dips
20 Sit ups
2 min break

4 min Amrap
2 bear complex
5 burpees

04/14/2014

Main – WOD

Weightlifting

Push Jerk (5-5-3-3-1-1…)

Metcon

Metcon (Time)

4 RFT
10 Push Press
30 Box Jumps 24/20
30 Wall Balls 20/12
10 Dubs/ 20 Singles

04/11/2014

Main – WOD

Goals

10 Min for Goals

Metcon

Metcon (Time)

For Time
10 Burpees
20 Shoulder touches
30 Med Ball Situps
40 Dubs / 80 Singles
30 Med Ball Situps
20 Shoulder touches
10 Burpees
???

04/10/2014

Main – WOD

Weightlifting

Floor Press (5,5,3,3,1,1…)

Metcon

Metcon (Time)

Situps 1,2,3…10
Power Cleans 135/95 – 10,9,8…1

04/08/2014

Main – WOD

Weightlifting

10 Min EMOM
3 Positions Cleans

Clean (10 x 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min Amrap
10 HSPU
30 Dubs/ 60 Singles
10 Russian Twists

04/07/2014

Main – WOD

Weightlifting

Squat Mobility

Box Squats (5 x 10)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min Amrap
8 Pullups
16 Weighted lunges 85/55
8 Pushups
16 Back Squats 85/55

04/05/2014

Main – WOD

Metcon

Metcon (Time)

Partner WOD
10 Jump Squats & 1 sprint
5 Push ups & 1 sprint
10 KB snatch & 1 sprint
10 ring dips & 1 sprint
10 singles & 1 sprint
5 team tire flips & 1 sprint
20 team Russian Twist

04/04/2014

Main – WOD

Goals

Work on Goals

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
This is a benchmark, but there will be scaled options.