SATURDAY

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SKILL WOD

(EMOM in 10)

MIN 1: 8 strict banded LAT pull-ups

MIN 2: 5 Strict t2b

WOD

(AMRAP in 20)

30 air squats

20 abmat sit-ups

10 power snatches @95/65#

FRIDAY

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STRENGTH

(E1:30 for 5 sets)

3 power clean + 1 jerk @+5# or 65%

WOD

(For time)

2000 meter row

30 power cleans @115/75#

90 double unders

THURSDAY

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STRENGTH
(E2:00 for 4 sets)
2 power snatches + 5 OHS @+5# or 55%

TEAM WOD
“LABB 19”
(For time)
200 calorie airdyne
* after 20 cals you must switch with partner
* Before partner can start both teammates must do 6 DB snatches @50/35

WEDNESDAY

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CORE STRENGTH
(3 rounds)
10 AbMat sit-ups
15 weighted toe taps @15/10#
20 supermans
REST 1:00

WOD
(21-15-9 reps for time)
KB swings @70/50#
T2B
*200 meter medball run after each round @55/20#

TUESDAY

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SKILL PRACTICE
(4 rounds, not for time, for quality)
5 strict pull-ups
7 handstand shoulder taps
9 hanging flutter kicks
REST 2:00

WOD
(AMRAP in 4)
9 cal row
7 burpees
REST 3:00

(AMRAP in 4)
12 pull-ups
9 thrusters @95/65#
REST 3:00

(AMRAP in 4)
15 v-ups
11 push ups w/release

MONDAY

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STRENGTH
(15 minute clock)
Back Squat 1RM

WOD
“RUNNING CHRISTINE”
(3 rounds for time)
500 meter run
12 deadlifts @225/155#
21 box jumps @24/20”

SATURDAY

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STRENGTH
(15 minute clock)
Push Press 1RM

WOD
(4 rounds for reps)
1:00 sandbag clean over 5ft bar@100/55#
1:00 KB swings @70/50#
1:00 burpee box jump overs @24/20”
1:00 REST

FRIDAY

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STRENGTH
(E2:00 for 4 sets)
2 power snatches + 5 OHS @+5# or 55%

WOD
“ULTIMATE WARRIOR”
(21-15-9)
Thrusters @135/95#
Bar muscle ups

THURSDAY

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WOD
“LABB 18”
(3 rounds)
300 meter run
60ft bear crawl

AT 10:00 MARK

(4 rounds)
2 rope climbs
4 wall climbs
6 seated alternating DB shoulder press
16 V-UPs

AT 25:00 MARK

(For time)
1000 meter run
30 HSPU
1000 meter row

WEDNESDAY

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STRENGTH
(E1:30 for 5 sets)
3 power clean + 1 jerk @+5# or 65%

WOD
(AMRAP in 20)
20 power cleans @135/95#
30 wallballs @20/14#