Author: cfdavis

Strength

5×2 Front Squat

WOD

3 rounds for time of 

15  Dumbbell Power Cleans 40/30lbs
15  Dumbbell Squats
15  Dumbbell Push Press

Skill

10 Min Unbroken DU Pyramid

Increase each step of your last pyramid by 1-10 reps.  Ex 5-10-15-10-5 

WOD

5 Rounds with 1 minute of work on each of the following 3 stations.

Burpees
Kettlebell Swings 24/16kg
Box Jumps 

1 minute rest between each round. 

Your score is your total number of reps for all 15 minutes of work.

Strength

Working from the floor:

EMOM for 12 Minutes

EVEN – 3 Jerks  ~ 70% of 1RM Jerk
ODD – Rest

WOD

AMRAP in 10 Minutes of

5 Power Cleans 135/95lbs
10 Push Ups

Strength

Deadlift 5×3

WOD

AMRAP in 15 minutes of

30 2-Count Mountain Climbers
20 See The Lights 25/15lbs
10 CTB Pull Ups 

WOD

800M Run
100 Kettlebell Swings 24/16kg
100 Air Squats
100 Push-Ups
800M Run

Partition the swings, squats and push-ups as needed.  Start and finish with 1/2 mile run. 

Skill

1600M Row For Time 

WOD

AMRAP in 8 Minutes of

3-6-9-12-15…
Thrusters 95/65lbs
Burpees Over The Bar

Strength

8×3 Push Press

WOD

3 Rounds for time

20 Kettlebell Snatch 
15 Knees To Elbows
400M Run

13.3 is out! And it’s A LOT of wall balls! Followed by some double unders and of course the dreaded but, inevitable appearance of muscle ups. My advice for this WOD, stay positive! There are 2 high skill movements in this WOD and well, wall balls are rough! So focus on what you CAN do, not what you aren’t able to do right now. Do YOUR best on this one! And we’ll all look forward to leaving wall balls behind and moving on to 13.4:)

SKILL:

Tabata:

L sit, Superman, Hollow Rock and Candlestick Roll Ups.

You will do a full 8 rounds of 20 seconds on, 10 seconds off of each.

WOD:

5 minute AMRAP

Squat Clean to Overhead 225/155

(You may get the weight overhead however you want. You may also power clean and then front squat the weight rather than squat clean) 

STRENGTH:

Deadlift 5×5

WOD:

5 rounds for time

10 C2B Pull Ups

15 Power Cleans 95/65

Remember today is TUESDAY!! I’m sure you’re all sick of hearing this by now but, just a reminder that the 5:30 class is dedicated to Olympic Lifting. Regular classes at 4:45 and 6:30.

STRENGTH:

8×3 Strict Weighted Pull Ups.

If you don’t have Pull-ups yet, make them as difficult as possible. No kipping! 

WOD: 

5 min AMRAP:

20 Lunge Jumps

15 Sit ups

10 Push-ups

3 min AMRAP:

10 KB SDLHP

5 Goblet Squats

1 min AMRAP:

Burpee Bottoms

*You will rest 1 minute between each AMRAP.

HAVE FUN!!