Month: March 2017

Strength/Skill: Superset Deadlifts, 5 x 1 @ 90% Box Jumps, 4 x 6, increasing height (24/20, 27/23, 30/26, 36/29) Begin and end with deadlift, box

Strength/Skill: Squat Clean, 5 x 1, every 90 seconds Find a new 1rm! WOD: 8 min AMRAP: 9 Bar Facing Burpees 9 Thrusters (135/85) 50

Strength/Skill: DL to Row, Floor Press 10 – 8 – 6 – 4 – 2 WOD: 15 min AMRAP 20 WB situps (20/14) 30 Slam

Skill: Pullups and Muscle-ups Split class into 2 Groups 7 minutes to work on movements WOD: Chipper Cash In: 50 Back Squats (135/95), then Row

Strength/Skill: Work up to a Challenging weight on the Strict Press for the Strength Portion: Strict Press — 5-5-5 Rope Climb — 3-2-1 8 min

Strength/Skill: Clean Pulls, 6 x 2, 85%, EMOM WOD: Ladder 10-1 reps of: Hang Power Cleans (135/85) Wall Balls (30/20) Row 100 meters after every

Strength/Skill: HSPUs 7 rounds, 30 seconds of work : 30 seconds of rest accumulate max reps WOD: 4RFT 11, 9, 7, 5 Front Squats (115/85,

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Strength/Skill: Push Press with 2-3 sec negative, 4 x 3, every 90 seconds WOD: 20 RFT 5 DB/KB Deadlifts (50/35) [2 DBs/KBs] 3 S2O (115/75)

Strength/Skill: Back Squats, 4 x 10, 55-60%, E2MOM WOD: Partner Battles 16 min AMRAP 50 DUs 20 HRPU (you can choose to do ring pushups