Month: May 2016

Group Warm up 

Group Mobility 

Strength 

5×2 – 2 Push press + 2 Push jerk ( Build to a max for the day) Rest 2:00 between sets.

WOD ( Workout of the day)

“Belle Isle”

Four three minute amrap, with a 1 minute transition between each.

1. 3:00 amrap: 20/15 Handstand pushups then with the remaining time complete as many power cleans as possible with 135/95lb.

1:00 “Rest” ( Use this time to note reps and change weights)

2. 3:00 amrap: 20/15 Handstand push ups then with the remaining time complete as many power cleans as possible with 155/105lb.

1:00 “Rest”

3. 3:00 amrap: 20/15 Handstand push ups then with the remaining time complete as many power cleans as possible with 175/115lb. 

1:00 “Rest”

4. 3:00 amrap: 20/15 Handstand push ups then with the remaining time complete as many power cleans as possible with 185/125lb. 

*Reps and weight can be scaled based on a individual basis. 

Group warm up 

Group Mobility – 20 minutes of soft tissue release. 

WOD ( workout of the day)

6×3/6 @ 85% of 1rm front squat- 3 minutes rest between sets.

Group warm up 

Group Stretching

WOD (Workout of the day)

“The Explorer”

5 Rounds for total working time

250m row 

10 Clusters (95/65lb)

10 Burpee box jump overs (24/20″)

Group warm up 

Group mobility 

Strength – 3×4 @ 60% of 1rm front squat.

4×8 Dumbbell Rows – Rest 2:00 between sets.

WOD (workout of the day)

“The Safari”

12:00  AMRAP 

Run 400m

10 Backsquats (from the floor) 185/125lb

*All WOD’s can be scaled on a individual basis. 

Group warm up 

Group Mobility 

WOD

“White Water Rafting”

3 Rounds for time:

1,000m Row 

30 Burpees 

20 Pull ups 

*Workout can be scaled on a individual basis.

Group warm up

Group Mobility 

Strength – 5×4/8 @ 75% of 1rm front squat: Rest 2/3:00 between sets.

WOD (workout of the day)

“Deep Sea Diving”

Every 5 minutes for 25 minutes: 

1. 20 Calories Assault bike + 50 Wall Balls.

2. 20 Cal + 50 Double unders/100 singles.

3. 20 Cal + 40 Deadlifts (115/75lb)

4. 20 Cal + 30 Hang power cleans (115/75)

5. 20 Cal + 10 Thrusters (115/75)

Rx+ 135/95lbs

All WOD’s can be scaled on a individual basis.

Strength

5 x 2 Power clean + Jerk – Reset after each rep, rest 3:00 between sets.

WOD

“Sunflower”

3 rounds for time:

30 Wall ball shots (20/14lb)

10 Power cleans (135/95lb)