140701Tuesday


CF_StCharles_10

Strength/Skill

Hip Thrusts
5×5 at 135/95

WOD

Complete as many rounds in 15 minutes as you can of:
50/25 pound dumbbell Push jerk, 5 reps
7 Box jumps, 30/24 inch box

 

Saturday


Strength

Pendlay Row – 5 x 5 at 30% of your Deadlift 1RM

Between Sets 20 Russian Swings – Go heavy but with perfect form.

WOD – 

Partner Up!

200m partner barbell carry (225/135) –  Carry the barbell any way you like.

Then…

Row (750m guys / 500m girls), count your strokes to reach 750m/500m

Wallballs (20/16)  equal to strokes rowed.

200m partner barbell carry.

Friday


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WOD
40 Overhead Walking Lunges (OWL)(45/25)
200m Run
10 Dips
1/2 gasser Prowler Push (45s/25s)

30 OWL
200m Run
10 Dips
1/2 G Prowler Push

20 OWL
200m
Run
10 Dips
1/2G Prowler Push

10 OWL
200m Run
10 Dips
1/2 G Prowler Push

 

Thursday


CF_StCharles_2
Strength

Dead Lift
7 Sets of 3 @ 70% – Every 30 Seconds
Then
4 Rds -30s Plank Hold, 15 secs rest

WOD
With a clock counting down from 12 min.
4 Rounds
10 Dead Lifts (225/155)
20 Wallball (20/14)
30 Dubz

Finish time with Max rep burpees

Wednesday


CF_StCharles_8

Skill
Work on OHS and Snatch technique
WOD

Complete For Time:
3 Rounds
3 Snatch Complexes
12 C2B Pullups (135/95)

Score = Total Time
1 Snatch Complex = (1 Power Snatch + 1 Squat Snatch + 1

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OH Squat) • Each Snatch Complex is actually 3 reps; therefore there are 9 total barbell reps per round.

Tuesday


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Strength
A:Press 7 Sets of 3 at 63% – every 30 Seconds.

Then

B: 4 Rounds – 15 Sec Dead Hang Pull ups 15 Sec. Ring Row, 1 Minute Rest

Partner WOD
WOD: In teams of

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2, complete
4 rounds each teammate “relay style”
1 rope climb
10 Thrusters 55/75
20 Box Jumps 24/20
30 Abmat sit ups
40 Double Unders

Monday


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Strength
A:Back Squat 7 Sets of 3 @ 70% – Every 40 Secs.
Then
B: 4 Rds – 30 Secs. Max reps push ups, 45 Sec Rest.

WOD
Run 200
10 Dumbbell Power Cleans (40/30))
Run 200
8 Power Cleans
Run 200
6 Power Cleans
Run 200

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4 Power Cleans
Run 200
2 Power Cleans

Friday


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Strength

Emom 12 mins
1st Minute
2 Cleans
2nd Min.
30 s. L-sits

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WOD
“Double Decker Sammich”
Run 400m

3 rounds of:
10 Deadlift (255/155)
10 Push Up

Run 400m

24-20-16-12-8 reps of:
Slam Ball (40/30)
Box Jump (20/24″)

Run 400m