Thursday


Skill
Spend 20-3o minutes working on
-L-sits
-skin the cat

WOD
Amrap 14 mins
3 power snatch (115/85)
6 ohwl
9 push ups

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Wednesday


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Strength
Press
5@40%
10 KB rows each arm to tempo(35/45)
5@50%
10 KB rows each arm to tempo
5@60%
10 KB rows each arm to tempo
5@65%
10 KB rows each arm to tempo
5@75%
10 KB rows each arm to tempo
MR@85%

WOD
EMOM 20min.
Minute 1
10 Push Press (75/55)
Minute 2
10 Pull Ups
Minute 3
10 Thrusters (75/55)
Minute 4
Calories Rowed (15/10)
Repeat

Tuesday


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Take 20 Mins to find a heavy clean
EMOM 10 mins
1 Clean +3over the bar Burpees
using 75% of above clean

Friday


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Strength
Front Squat
5@40%
5@50%
5@60%

WOD
Bergeron’s Beep Test
EMOM for as long as possible:
7 Thrusters, 75/55 
7 Pull ups
7 Burpees

This is my test for pure conditioning (not skill, not strength). This test makes it easy to compare athletes across a spectrum of sizes, locations, and regardless of skill or equipment.  In other words, size, strength, or skill doesn’t play a huge role (muscle ups and oly lifting would favor the skilled, heavier weights the strong, and rowing and airdyne favors those with mass).  Nor does the running route, height of the wall ball target, or the model of airdyne matter.  Some might argue that it favors lighter athletes, but the thruster weight equalizes this more than you might think.  Now no test is perfect, and if there is any bias it would be to shorter athletes.  
This is also an incredible test of mental toughness, as it is very easy to give up on this workout mentally before your body actually reaches failure.  Basically this is a test of “Whatcha-got?”  So… lets see whatcha-got. 

By the way…Spealler got 17 rounds + 16 reps.

Thursday


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Spend 20 minutes working on handstand skills and progressions

Strength
Dead Lift
5@40%
5@50%
5@60%

WOD
2-4-6-8-10-8-6-4-2

HSPU
Box Jumps 24/20

Wednesday


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Strength
Back Squat
5@40%
5@50%
5@60%

 

WOD
3 rounds for time of:

Row 15 calories
10 burpees

Jump over the rower with each burpee

Tuesday


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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


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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