Friday: 180518

WOD

“Tiger Blood” 3RFT

10 x Clean & Jerks

Run 400m

*Rx: 135/95*

*Scaled: 95/65*

 

Midline Work

Tabata Abs (6 sets each of :20 work/:10 rest)

Plated Russian Twists

Supermans

Weighted Sit Ups

 

Thursday: 180517

WOD

“Maximum Overdrive”

AMRAP 10

Max Wall Balls

Max American KB Swings

*REST 2:00*

AMRAP 2

Max Double Unders or Attempts

*Rx: WB-20/14; KB-53/35

*Scaled: WB-14/10; KB-35/26; Double Attempts

Wednesday: 180516

WOD

AMRAP 20

20 x Push Ups

30 x AbMat Sit Ups

20 x Pull Ups

30 x Deadlifts

*Rx: Deadlifts @155/105*

*Scaled: Pad or Box Push Ups; Banded or Jumping Pull Ups, Deadlifts @115/80

Tuesday: 180515

HAPPY 5 YEARS TO US!!!

WOD

In a 5:00 Window Complete..

Buy-In: 100 Double Unders, then an AMRAP of

12 x Power Cleans 

4 x Burpee Box Jump Overs

*REST 5:00*

In a 5:00 Window Complete…

Buy-In: 100 Double Unders, then an AMRAP of

8 x Power Cleans

4 x Burpee Box Jump Overs

*REST 5:00*

In a 5:00 Window Complete…

Buy-In: 100 Double Unders, then an AMRAP of

4 x Power Cleans

4 x Burpee Box Jump Overs

*Rx: 1st-115/80; 2nd-135/95; 3rd-155/105 + 24/20 on Box Jumps

*Scale: 200 singles or 2:00 of double Attempts; 1st-75/55; 2nd-95/65; 3rd-115/80 + Stack plates for box jumps to allow for a 2-Foot take off and landing

Monday 180514

WOD

“Mixed Tape” For Total Time

Buy-In: 800m Run

Then, 5 Rounds of…

10 x HSPU

7/7 x Pistol Squats

*Scaled: Box HSPU & Box or Band Pistol Squats*

Tuesday: 180508

WOD

“Top Gun”

AMRAP 3

10 x Deadlift @185/125 (Scale: 95/65)

4 x Push Ups (Scale: Modified Push Ups)

6 x Knees to Elbows (8 Knee Raises)

*REST 1:30*

AMRAP 3

8 x Deadlifts @225/155 (Scale: 115/80)

4 x Push Ups (Scale: Modified Push Ups)

6 x Knees to Elbows (Scale: 8 Knee Raises)

*REST 1:30*

AMRAP 3

4 x Deadlifts @275/175 (Scale: 135/95(

4 x Push Ups (Scale: Modified Push Ups)

6 x Knees to Elbows (Scale: 8 Knee Raises)

*REST 1:30*

AMRAP 3

2 x Deadlifts @315/210 (Scale: 155/105)

4 x Push Ups (Scale: Modified Push Ups

6 x Knees to Elbows (Scale: 8 Knee Raises)

Monday: 180507

WOD

“The Big Clean Complex” 6 sets

1 x Hang Squat Clean (hip) + 1 x Hang Squat Clean (knee) + 1 x Squat Clean + 1 x Push Press

1 x Hang Squat Clean (hip) + 1 x Hang Squat Clean (knee) + 1 x Squat Clean + 1 x Push Jerk

1 x Hang Squat Clean (hip) + 1 x Hang Squat Clean (knee) + 1 x Squat Clean + 1 x Split Jerk

*Each set is an unbroken complex of all 12 reps above*

 *Goal is to increase weight each set building to your heaviest set*

Friday: 180504

WOD

AMRAP 6

Run 100m

5 x HSPU

10 x Wall Balls

*Rx: WB-20/14

*Scaled: 8 x Box HSPU + WB-14/10

**REST 3:00**

AMRAP 6

20 x Double Unders

5 x Snatches

5/5 x Alternating Front Rack Lunges

*Rx: Bar-95/65

*Scaled: 40 Singles + Bar-65/45

Thursday: 180503

WOD

EMOM 18

Min 1: 2 x Front Squats

Min 2: 8 x Burpee Box Jump Overs

Min 3: Rest

**Weight for Front Squat should be heavy**

*Rx: Box-24/20

*Scaled: Plate Jumps

“Beach Body” Work

3 sets NFT

15 x Band Pull Aparts

10 x DB Biceps Curl to Press

10 x Banded Overhead Triceps Ext.