5.20.15

Stretch/Warmup: 5-7 minutes

Strength: Back Squat 5×5
*15 minutes to complete sets
*Always start with a few warm up sets
*Increase weight each set
*Focus on form, Keep chest, Knees out, Drive thru Heels
*IT’S OK TO FAIL!!

Skill: Squat Clean
*Work for around 8 minutes
*Focus on improving form(strong back, chest high, hook grip, open hips, huge shrug, fast elbows, knees out, chest high)
*Don’t worry about going to heavy, focus here is on form

WOD:
Chipper (20 minute time cap)
40 Double Unders(sub 100 single unders)
50 Thrusters, 75/55
60 Ball Slams, 20/14
70 Lunges, 35 each leg
60 Burpees
50 Wall Balls, 20/14
40 Double Unders(sub 100 single unders)

*25 GHD sit up buy out

PUT WEIGHTS AWAY/COOLDOWN

5.19.15

Stretch/Warmup: 5-7 minutes

Strength: Strict Shoulder Press 5-5-3-3-2-2-1
*15-17 minutes to complete 7 sets
*Always start with a few warm up sets
*Increase weight each set
*Focus on form
*IT’S OK TO FAIL!!

Skill: Hand Stand Hold
*Work for 6 minutes on Hand Stand Hold
*Sub Hand Stand Hold on box or against wall
*Safety First

WOD:
20 minute AMRAP:
400m Run
8 Deficit HSPU’s, 4” depth(sub regular HSPU’s, or HSPU’s on box)
10 Burpee Box Jump Overs 24”/20”

PUT WEIGHTS AWAY/COOLDOWN

5.17.15

“Cindy”
20 min AMRAP
5 pull ups
10 push ups
15 squats

5.16.15

Strength
Teams of 2 perform 5 min EMOM
4 tire flips (divide flips as needed)

WOD
21min amrap
21 cal row
14 power clean (95/65)
7 thrusters (95/65)

5.15.15

10 min AMRAP ladder
2,4,6….dips/burpees

Rest 3min

10 min AMRAP ladder
2,4,6….snatch(115/65) Rx+(135/95)/Deficit pushups
(45# plate)

Rest 3 min
10 min AMRAP ladder
2,4,6….box jumps/T2B

5.14.15

Strength
Strict press
5×5

Wod:
20 minute AMRAP
15 max effort wall balls (high as possible)
5 split jerk (155/95)
5 strict pull ups
15 second L-sit hold

5.13.15

Strength
3-3-3-3-3 DL

Wod
21-18-15-12-9-6-3
HSPU
Front rack lunge (135/85)—some sets will start on L leg some on R but it evens out

5.12.15

Strength
1-1-1-1-1 squat clean

Wod:
4 rounds
20 thrusters (145/85)
10 plyo push ups
1min side plank each side
1min rest

5.10.15

Warm up on Muay Thai bag and include laps around gym.

Skill:
7 min double unders
7 min Medball clean technique focus

Wod:
“Isagrace”

Alternate snatch and clean and jerk 1,1,1….until 60 reps complete

5.9.15

Strength
5×5 hip thrusts
5×5 front squat

Then
4 rounds
15 burpees
20 KB goblet step ups (2/1.5)
25 GHD sit ups (if abmat use Medball)