Friday

Deadlifts

2x10 deadlifts and GHD ext

5@65% - 315

5@75% - 355

5@85% - 405

 

Mr. Joshua

5 rounds

400M run

30 GHD situps

15 Deadlifts (250)

 

24:32

 

Thursday 5/10

Press

2x10(mix in 2x10 of ring rows)

5@65% - 95

5@75% - 105

5@85% - 120

 

WOD

12 min AMRAP

10 Push press (115/75)

5 C2B pull ups

100 ft farmers carry - 85lbs

 

completed 6 2/3

 

Wednesday 5/9

5 Rounds

5 pull ups

5 push ups

5 lunges out/back

 

15 minutes work on weakness

 

21*15*9*

Row

KBS (55/45)

Box Jumps (24/20)

Sit ups (GHD)

*curb/back w/(45/25)plate

Tuesday 5/8

Run Drills

Partner 1 jumping bench

Partner 2 bottom of a squat

30 secs 3 rounds

 

Back Squats

2x10

5@65% - 225

5@75% - 260

5@85% - 295

 

5 Rounds

400M run

15OHS (95/65)

Monday 5/7/12

3 rounds

10 Ball Slams

10 Kipping Swings

10 Situps w/medball

 

Bench Press

2x10

5@65% - 135 

5@75% - 160

5@85% - 180

 

WOD

10-1

Pull ups

Dips

Sit ups

Monday

Warm up
3 rounds
10 ball slams
10 kipping swings
10 sit ups w/medball

Bench
2x10
5@65%
5@75%
5@85%

10-1
Pull ups
dips
sit ups

Friday

Press
Get a new 1 rep max

15 Minute AMRAP
3 ground to overhead (155/105)
10 GHD sit ups
20 Double unders
1+muscle ups

add 1 muscle up each round

Thursday

Back Squats
Get a new 1 rep Max

10 Rounds
30 secs wall ball
30 secs rest
30 secs box jumps

Wednesday

12 minute snatch work

21-18-15-12-9-6-3
Push press (95/65)
Pull ups

Tuesday

Deadlift
Find new 1 RM (15 minutes)

WOD 5 Rounds
3 Power Cleans (205/120)
6 Burpee box jumps
9 GHD sit ups

Monday

Bench Press
Find a new 1 rep max (15 minutes)

15 Minute Amrap
14 KBS (55/35)
14 SDHP
14 Push ups ( 7 each arm on KB)

Friday

Press

5 @ 75%
3 @ 85%
1+ @95%

15 Minute Amrap
10 KBS
15 Toes 2 Bar
1+ Handstand Push ups

Thursday

Deadlifts
5 @ 75 %
3 @ 85%
1+ @ 95%

Snatch
2x5
2-2-2-1-1

Wod
10 Min Amrap
3 Snatch (115/75)
3 Pull Ups
6 snatch
6 pull ups
9 snatch
9 pull ups
and so forth until time is up

Wednesday

20 Calorie Row
30 Wall Ball
20 Toes to Bar
30 Box jumps (24/20)
20 Sumo Deadlift High Pull (100/70)
30 Burpees
20 Push Press/jerk (135/95)

Tuesday

Back Squat

5 @ 75%.......260

3 @ 85%.......295

1+ @ 95%.....330 x3

 

WOD

5 rounds

5 Med ball cleans (20/14)

10 Box jumps (24/20)

15 KBS (55/35).......scaled up to 65lbs

don't remember time finished

 

Evening WOD

3 rounds

run 400m

15 OHS (95/65)

 

6:37

Monday

Bench Press

5 @ 75%............155

3 @ 85%............175

1+ @ 95%..........195

 

Cleans

2x5.............135

2-2-2-1-1.........155-185-205-225-235

 

12 Min Amrap

3 Power Cleans (185/120)

7 Pull ups

 

Chest to bar and 185...10 rounds

Friday

Back squats
3 @ 70%
3 @ 80%
3 +@ 90%

Wod
20 minutes
Every two minutes
Row 150 m
3 overhead squats @ 70% of max

Thursday

Press
3 @ 70%
3 @ 80%
3+@90%

Wod
"Nate"
20 minute amrap
2 muscle ups
4 handstand pushups
8 Kbs (70/55)

Wednesday

60 hang power snatch (75/45)
50 lateral box jumps (24/20)
40 toes to bar
30 pull ups
20 OHS (95/65)
10 hatesmakers(5 pushups, 10 mountain climbers, 1 burpee)
400 meter run with snatch weight and bar overhead

Tuesday

Bench press
3 @ 70%
3 @ 80%
3 @ 90% amrap

Wod
5 rounds
10 wall ball (20/14)
10 hand release pushups
10 supine ring rows
100 meter backwards run


Wod 2
21 calories on bike
5 rope climbs
18 cal bike
4 rope climbs
15 cal
3 rope climbs
12 cal
2 rope climbs
9 cal
1 rope climbs
6 climbs