Tuesday 5/20

Strength:

A. push press x 1/Split Jerk  x 2 - X 4 sets - building each set
B. 7 minute emom – 10 burpees 

Wod:

 1k row 

15 clean and jerks 

100 air squats

Level 1: 65/ 45

Level 2: 95/65

Level 3: 135/95

Monday 5/19

Strength:

A1. clean grip deadlift  4 sets X 3 reps
A2. weighted dip 4 sets X 3 reps 

A3. Hollow rocks 4 sets X 10 reps

Wod:

for time:

50 overhead walking lunges

40 kb swings 

30 front squats

20 shoulder to overhead 

10 burpees over bar  

* 18 minute time cap

Level 1: 25/ 10, 35/26, 75/46, burpees 

Level 2: 35/15, 53/35, 95/65

Level 3: 45/25#, 70/53#, 135/85(same for S2O)

Thursday 5/15

Strength:

A. EMOM x 8 mins - 2 Hang Squat Cleans @ tough weight

B. Max L-Sit Hold - 3 Attempts for best time

L1 - Hanging

L2 - Paralettes

L3 - Rings

WOD:

6 Min AMRAP

12 KB Swings

12 Box Jumps

L1 - 35/26#, 20/18"

L2 - 53/35#, 24/20"

L3 - 70/53#, 24/20"

Wednesday 5/14

Strength:

A. Hang Squat Snatch - 3.3.2.2.1

WOD:

For Time-

100 Double Unders

50 CTB Pull ups

100 Wall Balls

50 DB Snatches

L1 - 200 Singles, Ring Rows, 30/20#

L2 - 1k Row if no double unders, Pull ups, 50/35#

L3 - 70/45#

Tuesday 5/13

YOGA TONIGHT @ 6:30pm

Please bring your own mat!

Strength:

A1. Back Squat - 6 sets x 3 @ 85% of 1RM

A2. DB Bulgarian Split Squat - 6 sets x 4 each Leg

WOD:
21-15-9 

Thrusters

T2B

Push Ups

L1 - 65/45, Sit ups

L2 - 75/55, Knees to Elbows

L3 - 95/65, Toes 2 Bar

Monday 5/12

Strength:

A1. Bench Press - 5.3.1.5.3.1

A2. Deadlift - 3.2.1.3.2.1

WOD:

10 Min AMRAP

11 Power Cleans

9 S2O

7 Burpees

L1 - 75/45

L2 - 95/65

L3 - 115/85

Friday 5/9

Strength: 

A1. Deadlift 

4 sets of 4 @ 80% 1rm 

A2. DB bent over rows 

4 sets of 5 each arm 

Wod:
21-15-9-6-3 

HSPU 

front squats 

burpees over bar 

*20 minute time cap 

Level 1: 75/55

Level 2: 115/ 85

Level 3: 155/105 

Thursday 5/8

Strength:

A1. Clean pull + hang squat clean + split jerk 

5 sets building each set 

A2. 1 minute amrap dbu 

5 sets 

Wod: 

3 rounds for time 

50 air squats 

15 pull ups 

10 hang power cleans 

Level 1: 95/65, ring rows 

Level 2: 115/85, pull ups 

Level 3: 155/105, ctb pull ups 

Wednesday 5/7

Strength: 

A1. Strict press

4 sets of 4

A2. TGU 

4 sets of 2 each arm not alternating 

Wod: 

For time: 

20 deadlift

20 hr push ups 

20 toe to bars

20 hr push ups 

60 dbu 

20 hr push ups 

20 db snatches 

Level 1: 135/95, sit ups, 150 singles, 35/15

Level 2: 185/125, k2e, dbu, 55/30

Level 3: 245/155, t2b, dbu, 70/45 

Tuesday 5/6

NO YOGA TONIGHT.

Strength:

A. 10 minute emom 

2 snatch @75% 

B. 50 toe to bar 

- must be done in sets of 5 

Wod:

9 minute amrap 

9 kb swings 

9 burpees 

Level 1: 35/26

Level 2: 53/35

Level 3: 70/53

Monday 5/5

Strength:
A1.Back squats 5 sets by 3 reps @ 80%
A2. 20 sec L-sit holds x 5 sets
Level 1: Hang from pull up bar
Level 2: Parallets 
Level 3: In Rings 

Wod: 
5 Rounds 
12 Power Cleans 
6 Shoulder to Overhead 
Level 1: 65/45lbs
Level 2: 95/65lbs
Level 3: 135/85lbs

Friday 5/2

Strength - 

A. Snatch - Build to max in 8 Min

L1 - Form Work 

B. 20 reps for time -  Hang Snatch @ 80% of A

L1 - @ tough weight with perfect form

WOD-

7 Min AMRAP

3 Thrusters

3 CTB Pull ups

6 Thrusters

6 CTB Pull Ups

9 Thrusters

9 CTB Pull ups
12 ...
12.....
15......
15....

etc.....

L1 - 65/45#, Ring Rows

L2 - 75/55#, Pull ups

L3 - 95/65#, CTB