Thursday WOD

Warmup

2/2 TGU 

12 medball cleans

5/5 kb press

Work

6 RFQ (rounds for quality)

25 double kb cleans OR HPC 

100 sprint/100 jog/100 sprint/100 jog

Tuesday WOD

warmup 
run 400
with light kb 8/8: clean, squat, (pause) press, hold a 5 count, reverse TGU on last rep, TGU into other side

FS 5x2

Cindy
AMRAP 20 min
5 pullups
10 pushups
15 squats

Friday Funtime

bridge holds, plankeroos, HLR 

Then

Run 400

100 swings

Run 400

100 pushups

Run 400

100 kb cleans

Wednesday WOD

Running Jackie 

Warmup however you like

For time:

Run 1600

45# thruster (barbell or kb) 50 reps

30 pullups

Bonus round: half running Jackie 

Tuesday 5:15 am

MP 3x4

C&P ladders

5x1-5

1 pullup ladder (1st set 2 reeks short if failure then back down to 1 w/ little rest b/t sets)

Monday WOD 515 am

warmup: joint mob, bridge holds, assisted pistols

DL 3x3 snatch grip

6x20/20 kb snatch

Do all 6 sets on one side then the other. 30 sec rest b/t sets. 

Friday WOD

warmup: planks, handstands, assisted pistols, bridge holds, chin over bar, snatch holds, lunges

Pick a lift for each movement below. Perform 1 warmup set, then judge the right load that you can perform 8-10 reps with. Do no more than 6. Ladder down by 1 rep each set until you finish with 1. You may add weight each set, but not too much. The idea is to build strength but not to burn out your system. 

Hinge

Push

Squat

Pull

Loaded carries (no reps here, just go heavy enough for 50-100' at a time)

Tuesday swings and getups

warmup with 2x: 

8/8 swings
2 TGU with a light kb
1:15 plankage

work: AMRAP

1 arm swings 8/8
1 TGU
1 leg DL 8/8
1 TGU

Monday 051313 at 5:15 am

warmup with 3 rounds: 1 min plank, 8 T2B, 15 pushups

DL 10 singles (heavy)

AMRAP 

1 round is:

3x dead clean, FS, press

3 pullups

2x dead clean, FS, press

2 pullups

1x dead clean, FS, press

1 pullup

Saturday 051113

Warmup the overhead position and the squat 

Strength: either OHS or FS + MP 5-5-3-3-3-1-1-1

20 min AMRAP 

Rack walk 2xkb 100 yd out, 100 yd back

15 wallballs

15 slams

Friday Funtime

Warmup however you like, just make sure you cover the overhead position and the squat. 

40 sec plank, R plank, L plank. Rest 15 sec. L plank, R plank, 40 sec plank

3 rounds, quickly but not for time:

MAx effort FS 155#

1:00 jerks 2xkb

30 sec overhead hold

If there's 4 of us, we'll do I go/you go. One works while the other rests & keeps time. 

Wednesday work

warmup: run 400, 4/4 TGU

work:

4 rounds* :

100' farmer carry L
100' waiter walk L
run 400
100' rack walk R
100' waiter walk R

4/4 TGU
2/2 arm bar stretch

Tuesday 050713

515 am

Joint mob
Tabata RKC planks
5 reps kb snatch w/ 30 sec hold L/R med heavy

10 rounds of 2 reps for quality:
DL
MP (kb or barbell)
Weighted pullup (kb on foot) or C2B
Floor press L/R

Sunday WOD

7am

Warmup

BS 7x5 (60-75% 1RM)

5x5 clean & pp

100 pushups

Friday Funtime

10 rounds:

10/10 clean & pp
2 weighted pullups