W.O.D.

Black Ops

Black Ops

Strength

Bench- Work up to reach 1 Rep Max 

 

WOD-

3 Rds 

7 Push Press 155/115

7 Muscle Ups

then

3 Rds

21 Wall Balls 20/14

21 Toes to bar

then

100′ Farmers Carry 100/53

25 Burpee Box jumps

100′ Farmers Carry 100/53

 

Very similar to the Regionals workout. Work hard and end the week right.

Thursday

Thursday

WOD

1 mile run
20 GTO @ 95/55
15 GTO @ 115/75.
10 GTO @ 135/95.
5 GTO @ 155/105

GTO stands for ground to overhead. Clean and jerk/snatch…

A whole lotta tabata!

A whole lotta tabata!

Strength- Ring Dips- Deep

 

WOD

20 sec on 10 sec off for 8 rds of each exercise

 

Thrusters 65/45

Sprints

Bar Hopping Burpees

 

Pain Train

Pain Train

Skill

Work Pistols

 

WOD

50 Air Squats

50 Jumping Pullups

Run 200m with sandbag

50 Dumbell Push Press 

50 Situps

Run 200m with sandbag

50 Knees to elbow

50 KB Swings

Run 200m with sandbag

50 SDHP

50 lunges

Run 200m with sandbag

Monday

Monday

Strength

Back Squat 6×5

WOD

10 min AMRAP

9 Deadlifts 225/135

12 Hand release pushups

15 Box Jumps

 

Rest 5min then

Max wall balls in 4 min.

Don’t come off the bar or else!!

Don't come off the bar or else!!

Skill

Double Unders

 

Strength

Work to find 1 rep max Squat Clean

 

WOD

50 Squat cleans at 75% of 1 rep max

Now each time you take your hands off the bar to rest, do 25 double unders or 50 single unders!

Running Diane

Running Diane

Strength

Weighted Pullup 5×5

Deadlift 3-3-3-3-3

 

WOD

Running Diane

21-15-9

Deadlift

HSPU

400m Run after each round

7 min in Heaven CFBG Style

7 min in Heaven CFBG Style

Strength

L-Sit

6 Rds Max holds

 

WOD

7 min Amrap

Thrusters 95#/65#

HR Pushups

3,6,9,12,15,etc..etc…

Continue up the ladder of Thrusters and Hand Release Pushups for 7min. Break your pain barrier today. Get angry when you’re here and blast through that sticky area when you start to break down. Take a deep breathe and kill it. Let’s do it WODIVORES. Hell Yeah! Get pumped! Get mean! Under no circumstance do we quit. Ever! The pain you feel is temporary!

OH Squat

OH Squat

Strength

OH Squat

3-3-3-3-3-3

 

WOD

21-15-9

OH Squat 95#/65#

Burpee Box Jumps 30”/24”