Friday 6/1/18

Strength
12:00 to build to:
heavy 2 hang power clean

W.O.D.
“DT”
5 Rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Accessory
Death by Ring MU:
Min 1: 1 RMU
Min 2: 2 RMU
Min 3: 3 RMU
etc...

Scale to 
-MU progressions
-C2B
-Pull-ups
-Ring Rows

OR

EMOMx10
1 Ring MU

Thursday 5/31/18

W.O.D.
For Time:
27-21-15-9*
Toes to Bar

*After each round:
30/20 Calorie Schwinn Bike (20/14 ass. bike or row or 200m run)
AND
50′ Front Rack DB Walking Lunge (50/35)

Wednesday 5/30/18

W.O.D.
AMRAP 15:
15 Power Snatches (75/55)
30 Double Unders
15 Wallballs (20/14)
30 Double Unders

Accessory
On the Minute x 7: 1 Overhead Squat
On the Minute x 7: 2 Snatch Balances

Tuesday 5/29/18

Strength
10:00 to establish:
Heavy 2 Deadlift

W.O.D.
FT:
12-8-4 HSPU
21-15-9 Deadlifts
42-30-18 Abmat sit-ups

Monday 5/28/18

W.O.D.
"Murph"
For Time:
1 mile run 100 pull-ups 200 push-ups 300 air squats 1 mile run *can be broken up any way

Friday 5-25-18

W.O.D.
For Time:
800m Run, 1000/800m Row, or 40/30 cal bike
50 OHS (45/35)
800m Run, 1000/800m Row, or 40/30 cal bike
50 Thrusters (45/35)
800m Run, 1000/800m Row, or 40/30 cal bike

50 Front Squats (45/35)

Accessory
AMRAPx5:
7 unbroken TTB (reduce reps if can't perform 7 unbroken TTB)

Thursday 5-24-18

Strength
Back Squats:
10 @ 74%
8 @ 79%
6 @ 83%
4 @ 87%
2 @ 92%
Rest 3:00 b/w sets

W.O.D.
3RFT:
500m Row
400m Run
Rest 3:00

score is total time

Wednesday 5-23-18

W.O.D.
Option A
For Time:
21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-ups

Option B
For Time:
15-12-9
Power Snatch (95/65) or (75/55)*
Overhead Squats (95/65) or (75/55)*
Pull-ups
*Must be same weight for P.S. and OHS

Tuesday 5-22-18

W.O.D.
10 Rounds FT (alternating with a partner; 5 rounds/partner):
30 air squats
20/14 Row cals
10 lateral burpees over rower

Accessory:
3 rounds:
5 HSPU
10 DB strict press
10 DB rows

Monday 5-21-18

W.O.D.
10-9-8-7-6-5-4-3-2-1 For Time:
C+J's (115/80)
30 DU's after each set

Friday 5-18-18

W.O.D.
AMRAP x 13:
50 Alternating Dumbbell Snatches (50/35)
40 Burpees
30 Toes to Bar
20 Handstand Push-ups

Accessory
3 Rounds:
5 strict pull-ups
10 strict dips

rest as needed

Thursday 5-17-18

Strength
Back Squats:
Every 3:00:
10 @ 72%
8 @ 77%
6 @ 81%
4 @ 85%
2 @ 90%

W.O.D.
3 Rounds:
2:00 bike for cals
2:00 row for cals
2:00 30' walking lunge (5 floor mats/every 30' is a rep)
2:00 rest

Wednesday 5-16-18

Strength
15:00 to establish:
Heavy 3 position power clean & split jerk

-ground
-below the knee
-above the knee

W.O.D.
3RFT:
10 clean & jerks (135/95)
400m Run

Tuesday 5-15-18

Strength
10:00 to establish:
heavy 3 deadlift

W.O.D.
AMRAP x 15:
60 Double Unders (120 SU)
30 Wall balls (20/14)
15 Deadlifts (245/165)

Monday 5-14-18

W.O.D.
4 Rounds
AMRAP x 3; 3:00 rest after each round

Round 1:
21 burpees over bar
21 OHS (75/55)
max cal bike/row

Round 2:
18 b.o.b.
18 OHS (95/65)
max cals

Round 3:
15 b.o.b.
15 OHS (115/80)
max cals

Round 4:
12 b.o.b.
12 OHS (135/95)
max cals

Friday 5-11-18

W.O.D.
AMRAP x 20:
200m Run
20/14 cal Row or Schwinn (14/10 cal Assault)
2 Rounds of Cindy
(5 pull-ups, 10 push-ups, 15 air squats) x2

Accessory
3 Rounds NFT:
20 1-arm DB OH walking lunges (10/arm; 50/35)
10 1-arm OHS (5/arm; 50/35)

Thursday 5-10-18

W.O.D.
4 RFT:
21/15 Cal Schwinn Bike (15/12 assault bike or rower)
15 Toes to bar
9 Hang Power Snatch (95/65)

Accessory
Not for time:
21-18-15-12-9 GHDSU or Abmat Sit-ups
*:10 L-Sit hold after each set

Wednesday 5-9-18

W.O.D.
AMRAP x 5:
Buy-in: 100 DU's (150 SU's)
AMRAP with remaining time:
12 Power cleans (115/80)
4 Burpee Box Jump Overs (24/20)

Rest 5:00

AMRAP x 5:
Buy-in: 100 DU's (150 SU's)
AMRAP with remaining time:
8 Power cleans (135/95)
4 Burpee Box Jump Overs (24/20)

Rest 5:00

AMRAP x 5:
Buy-in: 100 DU's (150 SU's)
AMRAP with remaining time:
4 Power cleans (155/105)
4 Burpee Box Jump Overs (24/20)

Tuesday 5-8-18

W.O.D.
"Jerry"
For Time:
1 mile Run
2K Row or 115/80 Assault BikeCals (160/115 Schwinn)
1 mile Run

Accessory:
Amrap x 3:
2 strict HSPU + 3 kipping HSPU

1:00 Rest

Amrap x 3:
1 strict HSPU + 4 kipping HSPU

*must come off the wall after every set during both AMRAPs.

Monday 5-7-18

Strength
Back Squats
Every 3:00:
10 @ 72%
8 @ 77%
6 @ 81%
4 @ 85%
2 @ 90%
(up 2% on every set from last week;
again percentages are optional;
if no percentages, go for 5 pounds heavier on each set than last week)

W.O.D.
"Fran"
For Time:
21-15-9 Thrusters (95/65)
21-15-9 Pull-ups

Friday 5-4-18

Strength
10:00 to build to a heavy:
2 Overhead Squat

W.O.D.
For Time:
50/35 Calorie Schwinn Bike or 35/25 A.B. or Row
27 Chest to Bar Pull-Ups
21 Power Snatches (115/80)
15 Overhead Squats (115/80)
9 Squat Snatches (115/80)

Thursday 5-3-18

Partner W.O.D.
8 total rounds for time (4/partner):*
400m Row or 28/21 cal Bike
200m Run w/ plate (25#/15#)

*alternate full rounds

Wednesday 5-2-18

Strength
15:00
Build to a heavy single:
Hang Squat Clean

W.O.D.
AMRAP x8:
3 Hang Squat Clean (95/65)
3 Toes-to-bar
6 Hang Squat Clean
6 TTB
9 HSC
9TTB
etc.. for remainder of time