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Strength: Back Rack Lunges

10×6 @45% of Back Squat

30 second rest between sets

Accessary:

3min of DU’s

WOD: 10 Rounds

10 KB Swings [70/53]

100m Sprint

Strength: Wide Stance Box Back Squat

10×3 @70%

30 second rest between sets

Accessary:

7min Burpees

or

25 GHR’s

15 3-Point Strict T2B

WOD: 2 Rounds

5 MU’s

10 T2B

15 Burpees

20 Pull Ups

25m Frog Jumps

15 May 2015

Friday 5.15.15

Strength: BTN Press

10×3 @60%

30 second rest between sets

Accessary:

3min DU’s

or

100 Banded GM’s

WOD: 5 Rounds

5 Deficit Ring Push Ups

10 Pull Ups

5 Deficit Ring Push Ups

10 Lunge Jumps (5 each leg) [95/65]

Strength: Clean Pull

10×3 @105% 1RM

30 second rest between sets

Accessary:

Tabata Sprints

or

15 3-Point Strict T2B

WOD: 3 Rounds

5 MU’s + 3 Dips

10 KB Swings [70/53]

Strength: 1RM BTN Press

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[email protected]%

[email protected]%

[email protected]%

[email protected]%

[email protected] Effort

[email protected] Effort

Accessary:

4min KB Long Cycle

or

50 Overhead Sit Ups

WOD: 10min EMOM

1 Bear Complex [135/95]

Max Barbell Burpees

11 May 2015

Monday 5.11.15

Strength: 1RM Full Clean

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[email protected]%

[email protected]%

[email protected] Effort

[email protected] Effort

Accessary:

Tabata Erg Sprints

or

25 GHR’s

50 GHD’s

WOD: “Kelly”

5 Rounds

400m Run

30 Box Jumps

30 Wall Balls

Strength: Clean Pull

10×[email protected]% of Clean 1RM

30 second rest between sets

Accessary:

10x50m Sprint (10 sec rest)

or

50 KB Sit Ups

WOD: “Isabelle”

30 Power Snatches [135/95]

Strength: Sumo Deadlift

10×3 @65%

30 second rest between sets

Accessary:

Tabata Bear Crawl

or

100 Barbell Side Bends

WOD: 10 AMRAP

25 Banded Good Mornings

50m Box Carry

25 DU’s

Strength: Box Front Squat

10×3 @65%

30 second rest between sets

Accessary:

Tabata Star Jumps

or

100 Barbell Twists

WOD: “Fran”

21-15-9

Thrusters [95/65]

Pull Ups

Strength: 3RM Bench Press

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[email protected]%

[email protected]%

[email protected] Effort

[email protected] Effort

Accessary:

Tabata Russian KB Swings

or

50 Barbell Levers

50 Banded Good Mornings

WOD: 15min AMRAP

10 Push Ups

25 Hollow Rocks

1 Rope Climb


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