Monday

 

Skill

Hang clean

WOD

3 rounds

3 Shuttle runs

Sandbag Lap

30 Kettle bell swings

1 minute rest

 

Challenge

Unbroken push ups (c2g) 3 rounds with 1 minute rest between rounds

 

Tuesday

 

Skill

Push jerk

 

Bench press 5-4-3-2-1-1-1-to max

 Ralph-230lbs

Scott-255lbs

Between bench sets do 20 unbroken soft jumping goblet squats with kb’s

 

Challenge

2 laps

20 kb swings 53/26

*sub 2:30 

Scott-2:11

Wednesday

 

Skill

Toes to bar

WOD

7-5-3-1

Burpee pull up knee 2 elbow

If you cannot do pull ups then do 2 burpees and 2 knee to elbow for each rep.

then

Hang power snatch

Overhead squat

Hang clean

Push press

*Men 95lbs Women 45lbs

 Ralph-7:53

John-7:55

Challenge

100 back squats 45lbs

 

Thursday

 

Skill

Overhead squat

 WOD

20-1

Deadlift

Hang cleans

Floor wiper and press

*Men 115lbs Women 65lbs 

 Ralph-82:47

Challenge

30 GHD sit ups

20 Burpees

10 Push ups

*sub 2:30

 

Friday

 

Skill

Handstand

WOD

“300” workout

25 Pull ups

50 Deadlifts 135/95

50 Push ups

50 Box jumps 24"/20"

50 Floor wipers 135/95

50 KB clean and jerk (25R/25L) 35/26

25 Pull ups

Ralph-16:13

Joe-16:41

Gino-17:13

 

Challenge

Max weight pull up

Ralph-265lbs (total weight)

 

Monday

Skill
Rack

WOD

10 rounds
1 minute of swings
10 burpees (rest remainder of minute)
*count total swings

Challenge
50 db squats M20's W10's

Tuesday

Skill
Overhead squat

WOD
5 rounds
10 box step ups and 25 squats/rest remainder of 2 minutes
*Men 45lbs and 20" Women 12"

Challenge
15 Burpee deadlifts
M275 W155

Wednesday

Skill
Snatch balance

WOD
6 400m runs w/ 2 minute rest

Challenge
20 GHD sit ups and 20 db push press sub 1:30 M30's W15's

Thursday

Skill
Thruster hip pop

WOD
5-7-10-15-20
Thruster w/ sprint

20 Floor wiper w/ press

15 Toes to bar

Challenge
Unbroken back squat M115W65

Friday

Skill
Tire flip

WOD
20 min. AMRAP
15 Slege hits
1 Shuttle
5 Pull ups

*Every other round do strict pull ups

Challenge
Tire flips in 90 seconds

Monday

"1/2 Murph"

Elite
"Murph"

Tuesday

Skill
Nutrition

50 40 30 20 10
Sit ups
Push ups
Box jumps 20"/12"

Elite-10lb db, chest to ground, 24"

Wednesday

Skill
Changing a diaper

"Kannon"
1/2 lap w/ bar over head
15 OHS
1/2 lap w/ bar overhead
20 Push press
1/2 lap w/ bar in rack
25 Front squats
1/2 lap w/ bar in rack
30 High pulls
1/2 lap w/ bar on back
35 Back squats
1/2 w/ bar on back
40 Lunges
Elite M75lbs Men 65lbs Elite W45lbs Women 43,42,41

Thursday

5k run or 10k row

Friday

Skill
Quick box jumps

"Row row, row your boat"
10 Row intervals of:
100m with 2 minute rest and 3rd minute of weighted lunges (pick your weight)
*it's a sprint!

Challenge
30 GHD sit ups
 

Monday

Max split jerk

Keith 270lbs

Justyn 185lbs

John N. 205lbs
 

Max split jerks in 2 minutes (alternate legs) 155/95

Jay B. 17
 

Challenge
Unbroken wall ball 20/12

Tuesday

 

Max squat clean

Dane 300lbs

Keith 275lbs

Ralph 235lbs

Unbroken squat cleans 135/75

Wednesday

100 Pull ups

Challenge
Plate push shuttle
 

Thursday

Max deadlift

Joe 450lbs

Keith 475lbs

Ralph 435lbs

Ralph's Mom 190lbs

Challenge
Max deadlifts in 3 minutes 185/115

Ralph's Mom 35 reps @ 115lbs

Friday

 

Max snatch balance

Keith 255lbs

30 overhead squats 155/65

Challenge
Unbroken chest to ground push ups

Weekly skill: sledge hammer

Monday

Keith

20 minute AMRAP

15 deadlifts @ 1.25x BW/.75BW

25 burpees

Challenge: 100 air squats for time

Tuesday

Ralph

40 minute AMRAP

10 Front squats 135/75

225m run

10 Floor press 135/75

225m run

Challenge: unbroken squats and press

Wednesday

Jeff

Men 135lbs Women 75lbs

25 Burpees

450m run

15 Deadlift

15 Hang cleans

15 Pull ups

800m run

15 Deadlift

15 Hang cleans

15 Pull ups

450m run

25 Burpees

Challenge: unbroken hang cleans

Thursday

Joe

WOD I

4 225m runs w/ :30 rest between each run

WOD II

4 rounds

250m row

21 high pulls 135/75lbs

12 weighted box jumps 20/12” w/ medball

Challenge: 20 GHD situps and 50 push ups sub 2 minutes

Friday

Scott

15 12 9

Clean and jerk 155/105

Chest to bar pull ups

Box jumps 24”/20”

Challenge: Max rope climbs in 90 seconds

Weekly skill: Stretching

Monday

Vallejo California (Grew up)

Run 450 M

50 Thrusters (65/45)

Run 450 M

50 Pull ups

Run 450 M 

Tuesday

Shreveport Louisiana (Went to college)

3 rounds of:
12 OHS M115/W75lbs
21 Box Jumps M24”/W20”

Wednesday

Pittsfield Mass/Aurburn NY (1st year of pro ball)

"J.T."

21-15-9 of:
HSPU
Ring dips
Push-ups

Thursday

Orlando Fla (Met wife/proposed to wife and spring training)

25 Thrusters (M95/W65)

then

10 Rounds of:

5 Pull Ups

5 Burpees

then

25 Thrusters (M95/W65)

STRENGTH CLASS (Theme: Heavy Grace)

Power clean

Friday

Maui Hawaii (Honeymoon)

25-20-15-10-5

100m run*

pull-ups

100m run*

squats

100m run*

sit-ups

100m run*

pull-ups

*run out the back and in the front-left first right second etc etc

STRENGTH CLASS

Front squat-Friday

Push jerk-Sunday

 

Weekly skill Snatch

Monday

"Cinderella"
30 Burpee squat clean and push jerk
Men 155/105
Women 75/45
 
Tuesday

"Mickey"
30 min. AMRAP
5 kb swings
10 box jumps
15 burpees

Wednesday

"Tinkerbell"
500m row
20 pull ups
100 air squats

*5 minute rest

"Seven Dwarfs"
7 laps (1 mile)
7 plate pushes (100 meters)
7 oh lunge laps (inside) (100 meters)

*post total time

Thursday

"Donald"
50 deadlifts 135/75
50 step ups 24"/20" (w/ 15/10lb plate oh)
50 push ups
50 oh alt lunge jumps 15/10

Friday

"Magic Kingdom"
5 rounds of 10 with 95/45lbs
Push press
Front squat
Thruster
Overhead squat
Thursday
Skill
Double under

Test
Max double unders

3 rounds
30 Kb swings
20 Sit ups
10 Toes to bar

Friday
Skill
Back extension

Test
500m row

4 rounds
500m row
1:00 rest
800m run
2:00 rest
*add row and run times for total time