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4/11/2018 – WOD

Strength
Snatch (no foot movement) – 2 every min for 10 minutes
—Stay light 70-80% & focus on keeping feet grounded while pulling under the bar

Conditioning
12 Min AMRAP Ladder
3 Wall Balls 20/14# to 10ft
1 Power Snatch 165/105# (75% of PS)
6 Wall Balls
2 Power Snatches
9 Wall Balls
3 Power Snatches
12 Wall Balls
4 Power Snatches
***Keep climbing the ladder until the 12 min is up. Score = total reps.

WOD Notes: TD = Round of 21/7 – 24/8. WB should feel light & PS should feel on the heavier side. Focus on no press outs on the power snatches! WB should be unbroken through the round of 15!

Assistance
a) Glute/Ham Raises (GHD) – 4×12 (scale: start from the top & lower as slow as possible)
b) Banded Lat Pulldown – 4×15 (slow tempo on the way up)
c) GHD Sit-ups – 5×12 (3 sec hold at parallel each rep)

4/10/2018 – WOD

Strength
Deadlift –  5×4 @ 77-82% (no touch no go & lower under control)
—use a little heavier than last week

Conditioning
In 4 Person Teams, Complete 40 Rounds For Max Cals (each person does 10 rounds of 30 sec sprint, with 90 sec rest relay style)
Ski Erg – 5 Rounds each
Air Dyne Bike – 5 Rounds each

WOD Notes: WOD starts with the ski erg. Record 2 separate scores: 1) Ski cals 2) Bike cals. Each round should be ALL OUT (do not hold back!). You will sprint for 30 sec, then get 90 sec rest. Make sure transitions are fast between team members! When the 4th athlete finishes their last ski erg sprint, the 1st athlete should be ready to go on the bike. You may use different bikes and add up the cals at the end if your athletes are different heights.

Assistance
a) DB Bench Press – 5×8 (heavier than last wk)
b) Hollow Rocks – 20 sec on / 10 sec off for as many rounds as possible

4/9/2018 – WOD

Strength
Every 3 minutes for 4 sets:
10 Back Squats @ 65-70%
10 One Arm High Pulls (each arm) – keep torso upright

Conditioning
15 Min AMRAP
20/15 Cal Row
12 Box Step-ups (alternating) 24/20″ 50/35# DB or KB
10 GI Janes

WOD Notes: TD = 4-5 rd. Hold either 2 DB or 2 KB at your sides for the box step-ups. Try to stand all way up on your working leg before putting other foot down on the box for each rep. Use a bar above your reach for GI Janes if you can do an unassisted strict pu. You may scale by using a low bar.

Assistance
a) Strict Chin-ups – 10×6 (heavier than last wk), accumulate 60 reps (if you can’t use weight), or 20 negatives
b) Weighted Plank: 10 sets: 30 on / 30 off (heavier than last wk)

4/8/2018 – WOD

Open Gym: 12-3pm

4/7/2018 – WOD

Conditioning
20 Min AMRAP
Run 250m
10 DB Burpee Deadlift 70/45# (5R + 5L)
10 Strict Pull-ups
10 Power Cleans 185/125# (65%)

WOD Notes: TD = 4-5 rd. Make sure to bring feet up in line with your DB for each burpee, so that you’re in good position to pick it up each time! Strict PU scale = 10 banded pu (make sure it’s challenging).

Announcement: Sunday April 22 (11:30am-12:30pm) will be our first in a series of Sunday gymnastics skill clinics. The first week will be for all skill levels. We will be going over body positions, kip swings, and some beginning handstand work. This is for everyone! If you had a hard time with the handstand standard, we will talk about some reasons this could be and start getting to work on it.

4/6/2018 – WOD

Strength
Overhead Squat – 20 min to work up to a heavy single

Conditioning
Make-up/Skill Day!

Assistance
5 sets – 30 sec side plank (weighted each side) + 30 sec of v-ups
—rest 90 sec between sets

4/5/2018 – WOD

Strength
Hang Clean n Jerk – 1 EMOM for 12 minutes (12 total reps)
—start at 75% & work up to a heavy single (90%+)

Conditioning
18 Min AMRAP
50/40 Cal Row
125 Double Unders
50 Wall Balls 30/20# to 10/9ft

WOD Notes: TD = 2-3 rd. DU scale = 250 singles or 2:30 worth of dubs. WB should be done in sets of 10 minimum.

Assistance
a) Dball Front Loaded Carry (walk around gym)– 4×60-90 sec
b) L-Sit/tuck (Pegboard) – Accumulate 3 minutes

4/4/2018 – WOD

Strength
Hang Snatch – 1 EMOM for 12 Min (you may start above or below knee)
—Start @ 75% & work up to a heavy single

Conditioning
13 Min AMRAP
6 Bar Muscle-ups
12 DB Hang Snatches 70/45# (6R + 6L)
18/12 Cal Ski

WOD Notes: TD = 4-6 rd. Bar MU scale = less reps, 6 Pull-ups + 6 Push-ups, or 7 GI Janes. The DB hang snatches should be similar to a 1-arm kb swing, but bend your elbow & turn your hand over aggressively. The ski erg should take about 1 minute each round.

Assistance
a) Glute/Ham Raises (GHD) – 4×10 (scale: start from the top & lower as slow as possible)
b) Banded Lat Pulldown – 4×15
c) GHD Sit-ups – 4×30

4/3/2018 – WOD

Strength
a) Deadlift – 4×5 @ 75-80% (no touch no go & lower under control)
b) DB Bench Press – 4×10 (heavy)
—superset a/b together

Conditioning
Complete 10 Rounds with a partner 
7 Dball Over Shoulder 150/100#
15 T2B
30/23 Cal Bike (17/12 Assault)

WOD Notes: TD = 15-20 min. Each round is 100% all out, especially the bike! Partner B will not start until Partner A finishes the entire round. Setup equipment to make transitions quick!

Assistance
Hollow Rocks – 20 sec on / 10 sec off for as many round as possible

4/2/2018 – WOD

Strength
a) Front Squat – 15 min to work up to a heavy single, then 3×5 @ 75-80% (pause each rep)
b) Barbell High Pulls – 4×10 (focus on being strict with these)
—Superset a/b together

Conditioning
15 Min AMRAP
1 Rope Climb 20ft or 1 Pegboard Ascent
10 Thrusters 115/75#
10 Bar Facing Burpees

WOD Notes: TD = 6-8 rd. RC scale = climb to 15ft or 3 up/downs. Thrusters should be unbroken every round, but should feel challenging by round 3. Open burpee standard does not apply in this WOD, so you may step-up & back.

Assistance
a) Strict Chin-ups – 10×5 (heavier than last wk), accumulate 50 reps (if you can’t use weight), or 20 negatives
b) Weighted Plank: 10 sets: 30 on / 30 off (heavy)