Uncategorized

TUESDAY

    Strength Development: Strict Press   5 sets @ 2 minutes   ·     5 Presses/Set ·     Focus on technique   WOD   3 X 5 Min AMRAP’s   0:00 – 5:00   ·    200 meter run, into AMRAP: ·    6 Handstand Push-ups ·    8 Toes-to-Bar ·    12 Air Squats   Rest 2 minutes  …

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MONDAY

    Strength Development: Thrusters   5 sets @ 2½ minutes   ·     Sets of 8 @ 60% 1 RM Focus on technique   WOD   18 Minute AMRAP   ·    5 Devil’s Press (RX 22½/15 Kg) ·    10 Sit-ups ·    15 Wall-balls    

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SATURDAY

    “M.I.R.”   Dedicated to 3 Fallen Officers of the Milwaukee Police Department   Michael Michalski Charles Irvine Jr Matt Rittner   AMRAP in 30 Minutes With a Partner   Station 1: “Michalski” 0:00 – 10:00 min   Partner A: ·     23 Wall-balls (RX 9/6 Kg) ·     53 Double-unders   Partner B: ·     Abmat…

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FRIDAY

    Skill Development: Movement Warm-up   ·     Shoulder mobility ·     Double-unders ·     Lifts if doing them   WOD   “Fun Friday”   40 minutes to accumulate Max Calories   Your choice of movements: ·  Rower ·  Bike ·  Erg ·  1 mile run = 100 calories ·  800m run = 50 calories ·  400m…

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THURSDAY

    Strength Development: Deadlift   5 sets @ 2 minutes   ·     1 deadlift per set ·     1RM in 2 weeks ·     Focus – technique   Benchmark WOD   “Helen”   3 Rounds For Time:   ·    400 meter Run ·    21 Kettle-bell Swings (RX 24/16 Kg) ·    12 Pull-ups Time Guide:   ·   …

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WEDNESDAY

    Skill Development: Movement Warm-up   ·     OH Plate lunge steps ·     Toes-to-Bar or Knee Raises ·     Double-unders   WOD   30 Minute CAP   10 Rounds For Time:   ·    10 OH Plate Lunge steps (RX 20/10 Kg) ·    10 Toes-to-Bar OR Knee Raises ·    40 Double-unders ·    10 Push-ups   OR  …

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TUESDAY

    Strength Development: Back Squat   5 sets @ 2 minutes   ·     1 back squat per set ·     1RM in two weeks ·     Focus – technique   WOD   3 X 5 Min AMRAP’s   0:00 – 5:00   ·    200 meter run, into AMRAP: ·    8 Clean & Jerk (RX 60/40 Kg)…

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MONDAY

    Skill Development: Ring Skills     ·     Ring Rows/Ring Dips ·     Toes-to-Rings ·    Ring Muscle-ups   WOD   22 Minute CAP   10 Rounds For Time:   ·    12 Sit-ups ·    6 Handstand Push-ups ·    3 Ring Muscle-ups OR 9 Toes-to-Rings OR 9 Ring Rows

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