Blog

7/6/17


5/3/1 Week 3(DL)


75%x5


85%x3


95%x1+


then...


WOD


4 RFT


3 Rds(5 T2B/10 Push ups/15 Air Squats)


1 Rope Climb


10 SDLHP 65/95


250m Row


10 Mt. Climbers(each side)

7/5/17


Skill Work(Power Clean)


*10 minutes


WOD


21 Power Cleans 85/115


21 Box Jumps Overs


15 Power Cleans 95/135


15 Box Jump Overs


9 Power Cleans 105/155


9 Box Jump Overs


*Coaches Choice(Stretch)

7/4/17


"Eva"


5 RFT


800m Run


30 KB Swings 55/70


30 Pullups

7/3/17


Warm Up


3 TGU (choose weight)


5 Windmill (choose weight


*Focus on Rotator Cuff


5/3/1 Week 3(Strict Press)


75%x5


85%x3


95%x1+


WOD


8 RFT


2 Push Press+3 Push Jerks 65/95


20 Back Squats 65/95


*Finish with STRETCH

6/30/17


Warm Up


5 RFF


100m Row+100m Run


then...


WOD


100 KB swings 55/70


*Top of every minute perform 7 H.R Push ups

6/29/17


5/3/1 Week 2(DL)


70%x3


80%x3


90%x3+


then...


WOD


5 RFT


10 DB Squat Snatch 20/30


10 1 arm DB O/H Lunges(in place)20/30


1 Rope Climb

6/28/17


Core Work


3 RFF


:30 L-sit hold


30 Russian Twists(choose weight)


30 Ball Slams 14/20


then...


AMRAP in 20min


10 Burpees


200m Run


10 Box Jumps


200m Run


10 Toes 2 Bar


200m Run