28870617_10155448527981375_8621234209119272960_o.jpg

WEEK of WOD's 5.14.18 - 5.19.18

MONDAY, MAY 14th

A. 12:00-22:00

Every 2 minutes, for 10 minutes (5 sets) of:

Back Squat x 6 reps

*Sets 1-4 – 6 reps @ 70-75%

*Set 5 – Max Reps @ 80%

B. 28:00-40:00

Complete as many rounds and reps as possible in 12 minutes of:

10 Burpees

60ft of Walking Lunges

30 Double-Unders (60 SU)

Rounds Goal: ~ 6

Scale to: 7 Burp/ 30ft WL/ 30 SU

C. 45:00-60:00

2-3 Sets of:

Bike 10 Cals at 40-50 rpm

Runner Quad Stretch x 1min es side

Plank Hold x 2min or max effort

TUESDAY, MAY 15th

A. 15:00-35:00

For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

Every Minute on the Minute, for 6 minutes (6 sets):

High Hang Clean x 2 rep @ 50-65 of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

Hang Clean x 1-2 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

Every 2mins, for 6 minutes (3 sets):

Clean x 1 rep @ 80+% of 1-RM Clean

B. 40:00-50:00

For time:

40/30 Calories of Assault Bike

20 Burpee Facing Box Jump-Overs (24″/20″)

10 Squat Cleans (175/115 lbs)

Goal Time: 5-10 minutes

Scale to: 30/20 Cals/ 15 bbjo/ 10 sc

C. 55:00-60:00

Pigeon/Hamstring Stretches

WEDNESDAY, MAY 16th

A. 15:00-24:00

Three sets for max reps of:

45 seconds of Bench Press

(choose a weight you can handle for 8-10 unbroken reps)

Rest 15 seconds

45 seconds of Handstand Push-Ups

Rest 15 seconds

45 seconds of Strict Ring Rows

Rest 75 seconds

B. 30:00-48:00

For time:

400 Meter Run

20 Shoulder Presses (95/65lbs)

400 Meter Run

30 Push Presses (115/75 lbs)

400 Meter Run

40 Push Jerks (135/95lbs)

Goal Time: ~ 15min, 12-18 minutes

Scale to: 200-300m/ 10-15-20 reps

C. 50:00-60:00

Spend 5min with Ball in Pecs/Traps

Then, Tabata Alternating Hollow Holds and Hollow Scissor Kicks

THURSDAY, MAY 17th

A.12:00-44:00

1000 Meter Row

25 Burpees to a 6" target

50 Kettlebell Swings (53/35lbs)

75 Sit-Ups

100 Air Squats

1 Mile Run

Goal Time: 22-32 Minutes

Scale to: 500 m Row/ 15 Burp/30 KBS/ 45 Sit-ups/ 60 AIr Squats/ 800 Meter Run

B. Coaches Choice, 10 yr anniversary style

FRIDAY, MAY 18th

A. 15:00-35:00

Rounds of 15, 12 and 9 reps of:

Single Arm Dumbbell Thruster (50/35 lbs) Right Arm

Single Arm Dumbbell Thruster (50/35 lbs) Left Arm

Chest-to-Bar Pull-Ups

When the running clock reaches 10:00…

Rounds of 15, 12 and 9 reps of:

Alternating Dumbbell Snatch Right Arm (50/35 lbs)

Alternating Dumbbell Snatch Right Arm (50/35 lbs)

Wall Ball (30/20lbs)

Goal Time: 4-8 minutes each

Scale to: 12/9/6's OR 9/6/3's

B. 45:00-57:00

Every 90 seconds, for 12 minutes (2 sets of each):

Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)

Station 2 – 60 seconds of Side-Plank Hold (Left Side)

Station 3 – 60 seconds of Band Pull-Aparts

Station 4 – 60 seconds of Side-Plank Hold (Right Side)

SATURDAY, MAY 19th

Complete as many rounds and reps as possible in 8 minutes of:

5 Strict Handstand Push-Ups

10 Thrusters (95/65 lbs)

200 Meter Run

Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 8 minutes of:

40 Double-Unders (80 SU)

20/15 Hand-Release Push-Ups

10 Pull-Ups

Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 8 minutes of:

20 Box Jumps (24″/20″)

15 Toes to Bar

10/5 Ring Dips