Tuesday


Ninjas!

Skill

EMOM 12
Min 1 3 TGU’s Left
Min 2 30s plank
Min 3 3 TGU’s right
Min 4 30s Plank
etc.
Log Kettlebell weight

Choose lighter load that may
increase with rounds. Work on
perfecting form.

WOD
Amrap 15 mins
30 Double Unders
20 Wall Ball (20/14)
10 Ring Dips

Monday



This is deload week. You deserve it. The prescribed weight for the strength movements are light.
Keep them that way. Don’t try to hit a new 1RM or load up the bar because it feels good.
This is deload week.

Strength
Press
5@40%
5@50%
5@60%

WOD
3 rounds for time of:
Run 400 meters
75/55 lb. hang power snatch, 21 reps
12 chest-to-bar pull-ups

Saturday 09/27/2014


Strength

Dimel Deadlifts – 5X5 @ 40% of deadlift 1RM

15 Situps between sets

WOD

With the clock at 0:00 – 30 Burpees

When the clock gets to 4:00 – 40 Romanian Deadlifts @ 40% Deadlift 1RM

When the clock gets to 8:00 – 50 Wall ball (20/16)

When the clock gets to 12:00 – 40 Knees to Elbow 

Clock stops at 14:00.  

Penalty Run – Run 400m if you didn’t complete the reps in the time alloted.

Friday


Strength
5 @75%
3@85%
MR@95%

Record weight and reps of last round

WOD

Jack

Complete as many rounds as possible in 20 minutes of:
115/85 -lb. push press, 10 reps
1.5/1 -pood kettlebell swing, 10 reps
24/20-inch box jump, 10 reps

Thursday


Strength
Front Squat
5@75%
3@85%
MR @95%

WOD
Complete as many rounds as possible in 10 minutes of:
 bar muscle-ups 5 reps (scale to 5 pull ups +5 dips)
135-lb. thrusters, 10 reps

Wednesday


Strength
Dead Lift
5@75
3@85
Max Reps @95%

Record weight and reps of last round

WOD
In front of a clock set for 15 minutes:
1 minute of Squats
2 minutes of Double-unders
3 minutes of Push-ups
4 minutes of Back extensions
5 minutes of Pull-ups

Tuesday


Warm Up/Skill
Spend 20 minutes working on mobilizing and barbell warm up for clean and jerk.

WOD
“Grace”
Clean and Jerk 135/95
30 Reps for time.

USAW Rules apply. No press outs
Cleans do NOT have to be to a full squat.

Monday


Strength
Back Squat
5@75%
3@85%
MR@95%

WOD
“Ingrid’s Choice”
21 Overhead Squats (115/75)
21 Dips
10 Burpees
15 Overhead Squats
15 Dips
10 Burpees
9 Overhead Squats
9 Dips
9 Burpees