Sept 15-19

Training Outcome:

Strength is your cup. The bigger the cup, the more one can put in it- Dan John

This week our daily program is getting a face lift. As good knowledge is aquired, we strive to implement it in order to deliver to our members the best path to their goals. Look for more time to refine skills and movements, get stronger, and increase our fitness & health!

Monday

Skill- "kipping"  30 sec on/30 sec rest  for 10 min

E- Deficit HSPU & Muscle Ups (bar or ring)

RX- HSPU & Pull Ups or C2B

S- HRPU & Ring Rows or Pull Ups

Strength - Back Squat E3MOTM 15 min

5-5-5-5-5  "written this way means increase wt. each set"

WOD

10 min AMRAP

Row 20 Cal         E-80/53    RX- 53/35   S-35/25
KB Swings 20
Push Ups 20


Tuesday

Skill- Snatch
12 min time cap for work

E- 4x3 @ 70-80%
RX- 4x4 @ 65-75%
S- 3 Hip Snatch + 2 Hang Snatch

Strength- Strict Press E3MOTM for 15 min

5-5-5-5-5

WOD

7 min AMRAP

7 Thrusters       E- 135/95   RX- 95/65   S- 65/42
7 Burpees


Wednesday

Skill- Double Unders

EOMOTM for 10min - ME DU's

Strength- Box Jumps/Power development

E- 10 sets of 4 @ 36/30" Box jumps
RX- 8x3 @ 30/26" (add 25 lb plate to box)
S- 5x5 @ 24/20"

After every set complete a 100m Row Sprint

WOD

Rounds for Time of...

Farmers Carry 50m       E- 7 Rnds 80/53
Pull Ups 10                   RX- 5 Rnds 53/35
Run 200m                     S- 3 Rnds 35/25

Thursday

Skill- C&J
E- 5x2 @ 70-80%
RX- 4x3 @ 65-75%
S- Hip Cl + Hang Cl + Jerk

Strength
Deadlift
5-5-5-5-5

WOD
10 min AMRAP
Team Sled Push of 50m

"Post # of intervals to board"

Friday

Skill/Strength
Rope Climb & Pull Ups

Pick from the following

1) 10 Rope Climbs
2) 5x5 Weighted or Strict Pull Ups
3) 5x2 Sled Pulls (hitch two handles to sled and pull hand over hand)


WOD

Teela

500m Row Buy in

50 sit ups                        Elite & RX 20 min time cap
10 box jumps                 Scaled- complete 1 round
40 wall balls
10 box jumps
30 KB swings
10 box jumps
20 Pull Ups
10 box Jumps
10 burpees
10 box jumps