Tuesday…Back Squats and Runs
Strength:
Back Squat 3×5
WOD:
4 rounds
400m
2 minute rest
Friday…HSPU, hang power cleans, barbell walking lunges, double unders
Skill – Hand stand push ups or HSPU progressions
Then….
15 minute AMRAP of:
5 hang power cleans 75/55
10 barbell walking lunges (75/55)
15 double unders
Thursday…Deadlift, burpees
10 minutes to find your 1RM deadlift
Then….
12 minute AMRAP of:
10 hand release burpees
10 deadlift 225/185
Wednesday…DUs, ring pushups and pullups
2 minutes of max rep double unders
Then….
21-15-9 reps of:
Ring Pushups
Pullups
Tuesday…Front Squats then Rows
Strength:
Front Squat 3-3-3-3-3
(From the floor. Either power clean and do 3 front squats or squat clean and do 2 front squats)
Then…
4 rounds of:
500m row
Rest 2 minutes between efforts
Post load and times
Monday….Pushups then ‘Brenton’
Max rep weighted pushups (45#), 2 rounds, 2 minute rest between efforts
Then…
‘Brenton’
5 rounds for time of…
Bear crawl 100ft
Standing broad jump, 100ft
Do 3 burps after every 5 broad-jumps. Body armor if you’ve got it!
Friday…We’ve got a chipper!
30 – push ups (games style)
40 – Toes to bar
50 – Kettle Bell swings (50/35)
60 – sit ups
70 – double unders
Thursday…OHS and Pull Ups
10-1 and 1-10 of…
Overhead Squat (115/75)
Pull-Ups
(It goes like this….10 OHS, 1 pull-up, 9 OHS, 2 pull-ups….)
Wednesday….Deadlifts then Push Press and Front Squats
Strength:
Deadlift 3,3,3,3,3 (Get your new 3 rep max!)
WOD:
5 rounds for time of…
10 push press (110/75)
10 front squat (110/75)
Tuesday…Sledge Hammer Strikes and Kettlebell Swings
Strength:
Back Squat 3×5
WOD:
12 minute AMRAP of….
5 sledge hammer strikes Right side (heavy as you can go)
5 sledge hammer strikes Right side (heavy as you can go)
10 KB swings (70/45)
For the back squat, find a 5 rep max weight and do that for 3 rounds. Use the board to find your previous 5RM (rep max). If you don’t have one on the board, then put your 5RM from today on there.
Monday….Birthday WOD!
Happy Birthday to Jenn and Sarah! Since i can not reveal a woman’s age, we’ll just do the following….
Kelly
5 rounds for time of
400 meter row
30 box jumps (24/20)
30 wall balls (20/15)
Friday…Rows and Pushups
Row 1000 meters
10 games style pushups
Row 500 meters
20 games style pushups
Row 250 meters
40 games style pushups
OR
12.1 – 7 minutes of burpees
Thursday….Thrusters and Pull Ups
Congrats to the new elements graduates pictured above!
The workout for Thursday is….
7 rounds for time of
5 thrusters (135/75)
5 dead hang pull ups
Wednesday…Tabata Deadlifts & Wall Balls
You know the drill…20 seconds on and 10 seconds of for 8 rounds each of
Deadlift (185/225)
Wall Ball (10/20)
Friday…Snatch / Overhead Walking Lunges
As many rounds as possible in 8 mins of:
5 Dumbbell Snatch (one arm – L)s 35 lbs
20 ft Db Overhead Walking Lunge (One Arm L) 35 lbs
5 Kettlebell Snatch (one arm – R)s 35 lbs
20 ft Db Overhead Walking Lunge (One Arm R)
Post total rounds.
