Categorized as: WOD

FRIDAY JUNE 2nd

woftheday

STRENGTH

overhead squat 5X3

Conditioning

5 rounds of:

5 front squats 135/95lbs

10 deadlifts 135/95lbs

15 push ups

for time

 

 

THURSDAY JUNE 1st

woftheday

STRENGTH

bench press 5X3

Conditioning:

1000m run

100 kettle bell swings 44/35lbs

50 overhead walking lunges 45/25lbs plate

1000m run

for time

WEDNESDAY MAY 31st

woftheday

STRENGTH

pull ups 5X3

Conditioning:

30 body weight squat cleans 100/70%

200 double unders

for time

 

TUESDAY MAY 30th

woftheday

STRENGTH

6 times through for highest weight lifted

hang power clean+hang squat clean+jerk

Conditioning:

rounds of 30-25-20-15-10-5 of:

db snatch 50/35lbs

db squat 50/35lbs

db step up 50/35lbs

for time

one dumbbell for all movements

 

MONDAY MAY 29th

woftheday

STRENGTH

back squat 5X3

Conditioning:

as many reps/rounds as possible

in 6 minutes of:

5 deadlifts 185/135lbs

5 db manmakers 25/15lbs

rest 2 minutes then:

as many reps/rounds as possible

in 6 minutes of:

5 chest to bar chin ups

15 kettlbell swings 44/35lbs

SATURDAY MAY 26th

woftheday

STRENGTH

coaches choice

Conditioning:

coach will post strength and

conditioning in the morning.

FRIDAY MAY 26th

woftheday

STRENGTH

snatch high pull 4X3

then

squat snatch 4X2,3X1

Conditioning:

30 bench press 135/85lbs

20 chest to deck chest to bar

chin up burpees

1000m row

for time

THURSDAY MAY 25th

woftheday

STRENGTH

2 stop back squat 5X5

Conditioning:

using 2 minutes on, 1 minute off accumulate as many reps and calories combined in these stations:
row for calories
jay or pat for calories
box jumps 30/24″ (step down)
db reverse lunges 35/25lbs
db push press 35/25lbs

 

 

WEDNESDAY MAY 24th

woftheday

STRENGTH

bench press 2X5,2X3,2X1

Conditioning:

10 snatch 115/75lbs

20 front squats 115/75lbs

30 bar parallel burpees

40 push ups

30 back squats 115/75lbs

20 deadlifts 115/75lbs

10 overhead squats 115/75lbs

for time

TUESDAY MAY 23rd

woftheday

STRENGTH

hang squat clean thruster

3X3,2X2,1X1

Conditioning:

as many rounds as possible in

8 minutes of:

10 chest to bar chin ups

10 DB single arm overhead squats 50/35lbs