20140530

Strength: 3x5 LIGHT Snatch Grip shoulder press LIGHT!!!!!!!!!!

WOD:
12 min AMRAP
5 push jerks 135/95#
10 K2E
30 DU

20140529

Strength: 3x6 OHS

WOD:

3RFT
10 DL 225/155#
10 Russian swings 70/53#
1:00 pistols
:45 rest 

20140527

WOD:
50 burpees
And then directly into
3 RFT
400m run
10 pull-ups
20 push-ups
30 sit-ups 

20140527

Strength: 5x3 low bar back squat(30-45 sec between with slight pause on box and very very explosive coming up so don't get super heavy)

WOD: 5 rds
5 hang cleans 155/105#
20 wall balls

20140523

Strength: 3 RM Front Squat (20 Min)

WoD:

12 Min AMRAP
5 Power Snatch 135/95
10 Over-the-Bar Burpees
10 Goblet Squats 53/35
10 Box Jumps

Mobility

20140522

Oly: 5x3 snatch balance
WOD: 4 rds
3 MU
6 P Press 135/95#
9 clapping push-ups
:30 barbell row 135/95#
1:00 rest

20140521

WoD

16 min AMRAP
4 pull ups
8 mad russians 45/25
16 OH lunges 45/25
32 DU

20140520

Strength: 3x5 heavy bench 70-80%

WoD:
3RFT
400m run
10 HSPU
40 butterfly sit ups

20140515

Oly: 6 EMOM 3 pos Snatch (Light)

WOD: 3 rds

8 OHS 135/95#

8 Broad Jumps

200m Sprint

walk back from the fence

Mobility!!!

20140514

WOD: 3 rds                   

1 min KBS 53/35#         

1 min Hip Raises              

1 min Row                      

1 min KB SDHP 53/35#  

1 min Iron Mike             

1 min Rest

Mobility!!!

0140513

Strength: Work to a heavy 5 of Weighted Pull-Ups

WOD: 3 rds
5 Strict Press 115/75#
10 Elevated Ring Rows
45 Sec AMRAP Ring Dips
1:00 Rest

Accessory

Mobility!!!

20140512

Strength: 3x5 low back squats with 3 second negative and 3 second pause at the bottom.

WOD: 4 rds
10 Hang Power Cleans 155/105#
15 Burpee Box Jumps
30 Double Unders

Mobility!!!!

20140509

Oly: 4x2 Squat Snatch (Medium Weight)

WOD: 14 min AMRAP
400m Run
10 Squat Clean 135/95#
10 Bent Row 135/95#

Mobility!!!

20140508

WOD 1: Half of the Secret Service Workout
5 Min KB Snatch

Rest: 5 Min

WOD 2: 6-4-2
Deadlift 315/185#
Deficit HSPU

Mobility!!!

20140507

Time for some fun. See you guys tomorrow.

20140506

1 RM: Back Squat (No Time Limit)
If you have the time

WOD: 3 rds
10 Snatch 95/65#
10 OH Lunges 95/65#

Mobility!!!!

20140505

Strength: 3x5 hvy push press

WOD: 8 min AMRAP
 3 MU  
10 T2B
15 Wall Ball

20140502

WOD:
10 Min AMRAP  

10 Front Squat 135/95  
10 Push Jerk 135/95  
10 Bent Barbell Rows 135/95

Mobility