Monday

Skill
Air squat

Test
Max ring push ups

3 rounds
30 Air squat
Wall sit :30
30 Lunges
Wall sit :30
30 Wall ball
Wall sit :30

Tuesday
Skill
Pistol

Test
Box jumps in 1:00 20"/12"

30 20 10
Push up
KB high pull
Burpee

Wednesday
Skill/Strength
Overhead squat

Test
Max pistols (each leg)

5 rounds
40 Box jumps 20"/12"
10 Tire flips
1 Alley sprint down and back
100m row or 10 burpees
 

Weekly skill Clean

Monday

Strength
Deadlift 7 x 1

Test
20 Burpee time

5 rounds
10 Straight leg deadlift 95/65
3 Tire flip
20 Box jumps/30 step ups

or

"Nick"
21 15 9
HSPU
OHS 95/65

*Ralph 7:53

Evan 9:14 (not all the way down on HSPU)
 

Tuesday

Skill
Hip ext. 10 x 10

Test
100m and 250m row

20 min. AMRAP
10 O.H. alt. lunge jumps 15/10
10 Box jumps
5 Ring rows

or

"Nasty Girls"
3 rounds
50 Air squats
7 Muscle ups
10 hang cleans 135/95lbs

*Ralph 6:53

Keith 7:03

Wednesday

Strength
Bench press 5 x 3

Test
Max pull ups

Every minute on the minute for 15 minutes
10 Wallball
Max step ups

or
 

800m run
20 deadlift @225/155
800m run
*Ralph 7:23

Joe 7:51

Evan 8:23
Thursday

Strength
Clean 7 x 1

Test
800m run

21 15 9
Ring inner thighs
Good mornings @ 65/45lbs
Row 300m or Run 1 Lap

or
 

3 rounds of 15
Pull ups (C2B)
Power Snatch 115/75

*Keith 10:52

Evan 12:58

Friday

Skill
GHD sit up 5 x 10

Test
1 mile run

5 rounds
50 Hamstring curls @ 25/10lbs
2 Laps

or
 

5 rounds
30 Double unders
10 Deadlifts @315/205

*Keith 17+
 

Weekly skill-Double unders

Monday

Strength
Ring Dip 5 x 5

WOD
Run/Row 800m
3 rounds
20 KB squat clean and press (R) 44/26
2 Plate push DB + 10 burpees (20 total)
20 Wall ball 20/10
20 KB squat clean and press (L)
*note time of completion

Max ring dips immediately following WOD.
Subtract :10 seconds off of WOD time for each ring dip (band dips subtract :03 second off).

Challenge
Max toes to bar

Partner
Sit up patty cake in 2:00

Tuesday

Strength
Max WATT row x3

WOD
Partner 5k row
500m intervals
Push ups/Sit ups while waiting
*subtract 1 second for every push up/sit up-post row time - reps=time

Challenge
Hip extensions in 1 minute

Wednesday

Strength
Snatch 3-3-2-2-1-1-1

WOD
"Isabel" pick one
30 Snatches 135/85lbs

40 Snatches 105/65lbs

50 Snatches 95/45lbs

60 Snatches 85/33lbs

75 Snatches 75/22lbs

Challenge
Handstand hold x3

Partner
2k row (100m intervals)

Thursday

Strength

Pull up 5 x max

"Sweater Vest"
5 rounds:
50 Double unders
10 HSPU
5 Muscle ups
or
5 rounds:
200 jump rope
30 Push press M-115lbs W-75lbs
2 Laps (450m) or 600m row

Friday
Strength
Sit up 7 x 10

WOD
Tabata:
Sit ups
1 minute rest
Push ups
1 minute rest
Air squats
1 minute rest
KB swings
1 minute rest
Burpees

*take total reps and add seconds of breathe hold to get total points.

Challenge*
Hold breath

Partner
200 12lb medball chest passes

Weekly skill-Handstand to HSPU

Post strength weights not WOD time

Monday

Strength

3 x 10 Front squat

 

WOD

30 20 10

KB swing

Push up

Sit up

 

Strength

5 x 10 Deadlift

 

Tuesday

Strength

7 x 7 Good mornings

 

WOD

3 rounds of 20

Hamstring curl

OH lunges

Push press

*use same weight plate

 

Strength

5 x 10 Back squat

 

Wednesday

Strength

5 x 10 Press

 

WOD

3 rounds of 10

Pull up

Sit up

Knees to elbows

Push ups

 

Strength

5 x 10 Push press

 

Thursday

Strength

3 x 20 Overhead squat

 

WOD

3 rounds of 20

Wall ball

KB swing

 

Strength

5 x 10 Snatch balance

 

Friday

Strength

3 x 12 SDLHP

 

Interval rowing

5 x 5 500m row (strength between rows)

 

Strength

5 x 5 Hip extension

*w/ weight plate

-Pull up/Muscle up week long skill-

Monday-3/1

WOD I
21 15 9
Burpee bar touches
Air squats

WOD II
30 20 10 (medball choice)
Sit up wall ball (chest pass)
Russian twists

Tuesday

WOD I
3 rounds of 30 (M-65 W-45)
Good mornings
Straight leg deadlift

WOD II
5 rounds of 30
Push ups
Alt. lunge jumps (mod step ups)

Wednesday

WOD I
20 cycles of Tabata*
Ring dips (mod DB press)
Ring rows

WOD II
20 cycles of Tabata*
Wall ball
Hamstring curls

*alternate exercises

Thursday

"Interval Fran"
5 rounds of 2 minutes (1 minute rest between rounds)
21-15-9
Thruster M-95 W-45
Pull ups
*how many times can you complete Fran?

Or

"Super Annie"
50 40 30 20 10 (10 8 6 4 2 for plate pushes)
Double unders (x2 singles)
Plate push

Friday

WOD I
Tabata row 20 cycles
*post meters completed

WOD II
Weighted step ups-Statue of Liberty (big tire)
1000 w/ body weight
600 w/ 20-26lbs
400 w/ 30-35lbs
250 w 40-53lbs
125 w 62-70lbs