Strength
Sumo Deadlift
10×3 Work up to an approximate 3RM
WOD
“Karen”
For Time
150 Wall Ball Shots 20/14
The legendary Dave Tate pulling Sumo
WOD
Thursday 4/6/2014
Strength
Strict Press
2-3 warm up sets then,
5×10 (same weight)
WOD
4 RFT
15 Pull-ups
15 KBS
15 STOH 95/65
Cash out
1500K Row
Wednesday 2/5/2014
Skill
Snatch Balance/Overhead Squat
8×1 + 3 OHS
Perform each set as 1 snatch balance followed by 3 overhead squats.
Try to add weight each set but focus on form.
WOD
5 RFT
5 Snatches
115/75
10 Burpees
15 Deadlifts 115/75
Tuesday 2/4/2014
Strength
Floor Press
Warm-up 3-4 sets adding weight. Then,
8×3
Focus on speed using approx 70% 1RM fand keep weight the same each set.
Make sure every rep is done from a dead stop on the floor
WOD
20 min AMRAP
10 Dips bar/ring
10 KBS 55/35
10 HRPU (hand release push up)h
Monday 2/3/2014
Strength
Back Squat
2-3 Warm up sets followed by
5×5 (adding weight, find approx 5 RM)
WOD
4 RFT
10 Front Squats 155/115
20 Pull-ups
30 Sit-ups
Friday 1/31/2014
Skill
10-15 min to work on Muscle ups or progressions.
If you can not do these motions work on kipping pull-ups and/or dips
WOD
For Time
20 HRPU (had release push ups)
50 Double unders
30 Deadlifts 135/95
20 HRPU
50 Double unders
30 Front squats
20 HRPU
50 Double unders
30 Thrusters 135/95
20 HRPU
50 Double unders
Thursday 1/30/2014
Strength
3-4 warm up sets of 3-8 reps working up to approx 90% 1Rm
Strict Press
7 x 2 @ 90% 1RM
WOD:
21-15-9-9-15-21
Wallballs
Pull-ups
Wednesday 1/29/2014
Strength
15 min to find 1RM Sumo Deadlift
WOD
10 min AMRAP
7 Power Snatch 95/65
7 Burpees
Cash Out
8 min complete as much as possible.
50 Ab-mat sit ups
40 KBS 45/25
30 Leg Raies
20 Ball Slams 30/20
10 TTB
