Wednesday, May 24th, 2017 – Workout of the Day

Strength: Back Squat
Week 3

All Percentages are based off of 3RM Back Squat

1×3 80 %
1×3 86 %
1×3 92.5%
1×3 97.5%

WOD
12 Minute AMRAP
15 DB Push Press 50/35
15 DB Front Squat 50/35
200m Run

P: 40/25
F: 10 and 10 Choice, 100m Run

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Tuesday, May 23rd, 2017 – Workout of the Day

Strength: Snatch Complex
6 Sets
Perform one every 90s
1 Hang Power Snatch
1 Hang Squat Snatch

WOD
3 Sets for time
500m Row
25 Box Jump 24/20
15 Toes to Bar
Rest 2 Minutes

P: 400m Row, 20 BJ 20/16, 8 TTB or 15 Knees Up
F: 350m Row, 15 BJ, 15 V-Ups

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Monday, May 22, 2017

Strength: Strict Pull-Ups
5×5
*Add weight if possible

WOD: Karen Meets Grace
3 Rounds
50 Wall Ball 20/14
10 Clean and Jerks 135/95

P: 35 Wall Ball 16/12, 95/65
F: 25 Wall Ball, 10 C&J Choice#

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Saturday, May 20th, 2017 – Workout of the Day

Partner Saturday
Split up the work however you’d like

25 Minute AMRAP
100 Calorie Row
75 Sumo Deadlift High Pull 115/75
50 Push Jerk 115/75
25 Muscle Ups

P: 95/65, 25 Pullups and 25 Dips
F: 60 Calorie Row, 50 SDHP, 40 Push Jerk, 25 Ring Rows, 25 Box Dips

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Friday, May 19th, 2017 – Workout of the Day

Skill: Kipping TTB and Pistols

WOD

100 Double Unders
800m Run
40 Pistols
30 Toes to Bar
40 Pistols
800m Run
100 Double Unders

P: 50 DUs, 20 Pistols, Knees Up
F: 150 Singles, 600m Run, 50 Air Squats, 30 V-Ups

Core Work
4 Rounds for Quality
15 V-Ups
30s Hollow Hold

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Thursday, May 18th, 2017 – Workout of the Day

Strength: Power Snatch
EMOM 9 Minutes
Minutes 1, 2, 3: 3 Power Snatch 70%
Minutes 4, 5, 6: 2 Power Snatch 80%
Minutes 7, 8, 9: 1 Power Snatch 90%

WOD
For time:
30 Calorie Row
30 Snatches 95/65
30 Bar Facing Burpees

P: 25 Reps of Each, 75/55
F: 20 Reps of Each, Choice, Regular Burpees

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Wednesday, May 17th, 2017 – Workout of the Day

Skill: Handstand Walks
RX: 200ft For time

P/F: Drills to work on the handstand walk.

WOD

3 Rounds for Time
400m Run
20 Kettlebell Swings 53/35
20 Handstand Pushups

P: 35/25, 10 HSPU or 20 Pike
F: 300m Run, 15 KBS, 15 DB Press

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