1 Sep 16

Strength
5x5 Sumo deadlifts (build)

WOD
21-15-9
Front squat (115/80)
Hang power cleans
Deadlifts

31 Aug 16

Strength
4x6 floor press (build on sets 2 and 4)

WOD
EMOM 20
E: 30 dubs
O: 6-10 burpee box jumps

30 Aug 16

Strength
3x 10 back squat (build each set)

WOD
20 min amrap
200 m run
10 kb sdhp
15 hrpu
20 kbs

29 Aug 16

Strength
5x3 push press (heavy)

WOD
5 RFT*:
15 unbroken Dumbbell Push Press, 50/35
12 Unbroken Dumbbell Reverse Lunges, 50/35 (6/side)
9 Unbroken Dumbbell Dead Lifts, 50/35 - all 4 heads of db must touch the ground on every rep.
*Each round must be completed as 36 unbroken reps, rest as little as possible between rounds

26 Aug 16

10-15 minute warm up/mobility

Noon class 15 minutes with Coach S

Partner WOD

100 Dubs (each) (200 singles)

75 cal row (total)

50 weighted box step ups (45/30 in each hand) (total)

100 Dubs (each) (200 singles)

85 SDHP (95/65) (total)

60 TTB (total)

P1 will complete 100 dubs while P2 waits. Once P1 is done then P2 completes 100 dubs. The row, step ups, SDHP, and TTB can be split however the partners want but only 1 working at a time.

25 Aug 16

Strength
6x5 CGBP (build on sets 2,4,6)

WOD
3 rounds
800 m run
12 ttb
9 air squats
6 db thrusters (40/25)

24 Aug 16

Strength

3x10 Back Squat

WOD

AMRAP 15

9 elevated pushups (feet on a bench)

15 DL (225/155)

21 Box Jumps

23 Aug 16

Strength
6x4 seated barbell press (build each set)

WOD
AMRAP 10
25 DL (105/75)
15 HPC (105/75)
5 PP (105/75)
10 wallballs

22 Aug 16

Strength
5x5+5
CGBP+bent over row (build each set)

WOD
EMOM 16
Odd: 10 burpees
Even: 5 power cleans (155/110)

19 Aug 16

10 minute warmup

Noon class, take a few minutes and stretch your wrists because you'll be spending about 10 minutes with coach S

Partner WOD

5 RFT

30 dubs (60 singles)

21 wallballs

30 dubs

15 box jumps

30 dubs

9 power cleans (135/95)

For rounds 1-4 partners will switch every couplet. For example P1 does 30 dubs and 21 wallballs, then P2 does 30 dubs and 15 box jumps, then P1 does 30 dubs and 9 power cleans, then P2 does 30 dubs and 21 wallballs, and then P2 does 30 dubs and 15 box jumps...and so on with one partner working at a time.

However, on round 5 partners will jump rope together and switch after each rep of the movements. Example of round 5 - both partners jump rope together the P1 does a wallball and then P2 does a wallball then P1 does a wallball and then P2 does a wallball until both partners do 21 wallballs each. Continue this with the remaining jump ropes and movements to complete the 5th round.

18 Aug 16

Strength

4x10 Back Squat (build each set)

WOD

AMRAP 20

Calorie row (15/12)

15 box jump overs

15 Goblet squats (70/53)

17 Aug 16

Strength

4x10 CGBP

WOD

20-16-12-8-4

Barbell ground to overhead (95/65)

stationary weighted lunges (same barbell in the back rack position)

16 Aug 16

Strength
5x5 weighted strict pullups (or work on pullups)

WOD
50-40-30-20-10
Dubs (2-1 singles)
abmat situps

rest 5 minutes

10-20-30-40-50
Dubs (2-1 singles)
abmat situps

15 Aug 16

Strength
6x3 DL (build to a heavy 3 touch and go)

WOD
For time
30 power cleans (135/95)
40 burpees
50 wallballs

11 Aug 16

Strength
6x5 CGBP

WOD
For time
1 mile run
then
50 alt DB/KB snatch (25 each arm switching every rep)
If you have a weighted vest wear it for the entire WOD to include the DB/KB snatch. RX with a vest is 50/35 and RX without a vest is 65/45

10 Aug 16

Strength
5x3 BS (build to a heavy set of 3)

WOD
4RFT
40 dubs (100 singles)
30 pushups
20 box jumps
10 pullups

9 Aug 16

Strength
4x2 DL (work up to a heavy 2)

WOD
AMRAP 3
3 DL (275/185) (stronger athletes RX 315/205)
3 burpee over bar
rest 3
AMRAP 3
5 DL (225/155) (stronger athletes RX 275/185)
5 burpee over bar
rest 3
AMRAP 3
max effort burpee over bar

8 Aug 16

Strength
6x5 push press (build on sets 2,4,6 to a heavy 5)

WOD
"The Chief"
5 Rounds:
AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Rest 1:00 Between Rounds

5 Aug 16

Partner WOD

Calorie row (100/70) (if male/female partners then 85) - switch every 10 calories

Then

3 RFT

20 Power clean and jerk (145/105) - switch every rep to get 10 each

400m run together

4 Aug 16

Strength
5x3 -tempo 1 1/4 back squats
3x5 FS

WOD
"Fran"
21-15-9 reps for time
Thrusters (95/65)
Pullups

3 Aug 16

Strength

5x5 CGBP (build every set to a heavy 5)

WOD

21 hang power cleans (135/95)

21 burpee over bar

100 dubs (200 singles)

15 hang power cleans

15 burpee over bar

75 dubs (150 singles)

9 hang power cleans

9 burpee over bar

50 dubs (100 singles)

2 Aug 16

Strength
6x3 Sumo deadlifts (build each set)

WOD
Championship belt challenge
7 minutes of max effort calorie row
Then
100 abmat sit-ups for time.
Whoever gets the most calories in 7 minutes (male and female) will receive the coveted TCB Championship belt.