Comment

Thur WOD 4.25.19

Strength


OHP (Wk 2)
5.4.3.3.3 Working up to 70-80%
3 x 3 @ 70-80%

WOD 


5 Sets for Max Reps
Max UB Push Press 115/75
Max UB Pull Ups

18 Min to Complete

Mod Key


P: 75/55, Mod Pull Up
RX: "As Prescribed"
C: 135/95

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Pec Stretch
Couch Stretch

Comment

Comment

Wed WOD 4.24.19

Strength


Sumo DL (Wk 4)
5.4.3.2.2.1 Working up to 90-95%
3 x 1 @ 90-95%

WOD 


21.19.15.12.9.6.3
Calories on Rower
Deadlift 185/135
Box Jumps 24/20

15 min TC

Mod Key


P: 115/75, 16/12
RX: "As Prescribed"
C: 225/165

Extra Conditioning


Tabata 
Row
Burpee over Erg

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Adductor Stretch (Frog)
Half Pigeon

Comment

Comment

Tue WOD 4.23.19

Strength


OHS (Wk 4)
5.4.3.2.2.1 Working up to 90-95%
3 x 1 @ 90-95%

WOD 


15 Min AMRAP of...
3 Squat Snatches 125/85
12 TTB
6 Squat Snatches 125/85
12 TTB
9 Squat Snatches 125/85
12 TTB
12 Squat Snatches 125/85
12 TTB
15 Squat Snatches 125/85
12 TTB
18 Squat Snatches 125/85
12 TTB
and so on.......

Mod Key


P: 45/35, Hanging Leg Raise (heels above hips)
RX: "As Prescribed"
C: 145/100

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Half Pigeon
Scorpion Stretch (pec/shoulder/chest)

Comment

Comment

Mon WOD 4.22.19

Strength


Bench Press (Wk 2)
5.4.3.3.3 Working up to 70-80%
3 x 3 @ 70-80%

WOD 


(A)
7 Min Amrap
5 Devils Press 45/30
5 DB FS 45/30
5 Ring Dips

2 Min Rest

(B)
7 Min to Complete
20 Devils Press 45/30
30 DB FS 45/30
20 Ring Dips

Mod Key


P: 25/15, Mod Ring Dip, Option to use 1 DB for Whole Workout
RX: "As Prescribed"
C: 60/40 (A) 3 RMU (B) 12 Mu's

Extra Conditioning


50 Cal Assault Bike for Time

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Half Pigeon
Couch Stretch

Comment

Comment

Sun WOD 4.21.19

Strength


Warm Up: 6 Min working up to your starting weight
Every 90 Sec, for 8 Sets (12 Min), Complete...
2 Split Jerks
*Start EMOM @ 55-60% of 1RM
*Add 5-10# each round

WOD 


3.4.5.6.7.6.5.4.3.4.5.6.7.6....
Alt Pistol Squats (ea)
DL 115/75
STOH
x1 RC

(21 Min TC)

Mod Key


P: Mod Pistols, 45/35, Mod Rope Climb
RX: "As Prescribed"
C: 135/95 (legless for C+)

Mobility 


1-3 Sets / 1 Min Hold
Couch Stretch
Pec Stretch

Comment

Comment

Sat WOD 4.20.19

WOD

 
Partner WOD
100 Cal Row
100 Snatches 95/65
100 Lateral Burpee over Barbell
100 Back Squats 95/65
100 KTE

(32 Min TC)

Complete in any order and split reps however you would like...

Mod Key


P: 75/55, Mod KTE
RX: "As Prescribed"
C: 135/95, 50 Pwr Snatch + 50 Full Snatches

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Hamstring Stretch
Half Pigeon

Comment

Comment

Fri WOD 4.19.19.

Barbell/Oly


Squat Clean Complex (Wk 4)
Hang Position + Full Position + FS

(A) 6 Sets working up to 90-95%
(B) 3 Sets @ 90-95%

% Going off Hang Clean or Effort

WOD 


For Time...
35.30.25.20.15
Wall Ball 20/14
25.20.15.10.5
Burpees
13.11.9.7.5
C2B Pull Ups

[16 Min TC]

Mod Key


P: 12/10, Mod Pull Up
RX: "As Prescribed"
C: 25/20, Bar Mu

Extra Conditioning


30 Cal AD
30 Jumping Lunges (ea)
30 Burpees

Mobility

 
1-3 Sets, Holding Each for 1+ Min Ea Side
Foam Roll Posterior Chain
Shoulder/Pec Stretch

Comment

Comment

Thurs WOD 4.18.19

Strength


Bench Press (Wk 1)
5 x 5 Working up to 60-70%
3 x 5 @ 60-70%

WOD 


20 Min WOD
A
4 Min of...
Max Floor Press 95/65

-2 Min Rest-
B
4 Min of...
Max SDHP

-2 Min Rest-
C
4 Min of...
DB STOH 50/35 (1 DB)

-2 Min Rest-
D
4 Min of...
Max Cal Row

Mod Key


P: 45/35, 25/15
RX: "As Prescribed"
C: 135/95, 65/45

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Pec Stretch
Couch Stretch

Comment

Comment

Wed WOD 4.17.19

Strength


Sumo DL (Wk 3)
5.4.3.2.2. Working up to 80-90%
3 x 2 @ 80-90%

WOD 


18 Min Amrap 
30 Alt DB Snatch 45/30
Length of Gym SA OH Lunge (40 ft) R
50 DB FS (Single DB)
Length of Gym SA OH Lunge (40 ft) L
5 Rope Climbs

(12 total lunges if doing stationary)

Mod Key


P: 25/15, (No DB for Lunges or holding in FR position),15 Strict Pull Ups, Banded is ok! 
RX: "As Prescribed"
C: 60/45, Legless

Extra Conditioning


5 Rounds
250 M Row
15 v-ups
15 Super Mans

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Adductor Stretch (Frog)
Half Pigeon

Comment

Comment

Tue WOD 4.16.19

Strength


OHP (Wk 1)
5 x 5 Working up to 60-70%
3 x 5 @ 60-70%

WOD 


Complete For Time of...
1250m Row
40 Ring Dips 
40 MB Sit Ups 20/14
40 DU's
1250m Row
20 Ring Dips
60 MB Sit Ups
60 DU's
1250m Row
10 Ring Dips
80 MB Sit Ups
80 DU's

[22 Min TC]

Mod Key


P: 1000m Row, 1/2 Mod Dips + 1/2 Eccentric Load Dips (quick descend w/out assistance), 14/10
RX: "As Prescribed"
C: 20 RMU then 10 Dips, 25/20_15 RMU then 5 Dips_10 RMU

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Half Pigeon
Scorpion Stretch (pec/shoulder/chest)

Comment