Benchmark Monday, 5 June

20170606_112646WARM UP

3 Rounds
– 3 Laps
– 10 Go Throughs
– 5 Around the Worlds
– 10 Good Mornings
– 5 Inch Worm Push Ups
– 10 KB Swings (build in weight)

 

STRENGTH

5 Rounds
– 5 Strict Pull Ups
– 5 Ring Dips

WOD – BENCHMARK MONDAY

Marguerita

For Time: 50 x Burpee/Push Up/Jumping Jack/Sit Up/Handstand

POWER HOUSE

3 Rounds
– 10 Weighted Russian Twist
– 10 Push Up Renegade Rows
– 10 Overhead Sit Ups

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Friday, June 2

WARM UP

45 sec: Single Unders
15 sec: Rest
45 sec: Plank Hold
15 sec: Rest
45 sec: L Foot Singles
15 sec: Rest
45 sec: Crab Walk
15 sec: Rest
45 sec: R Foot Singles
15 sec: Rest
45 sec: Handstand Hold
15 sec: Rest
45 sec: Double Unders (attempts – no subbing singles)
15 sec: Rest
45 sec: Sit Ups

WOD

8 Min AMRAP
– 3 Laps
– 10 Double KB Push Press
-10 Double KB Fr Squat

4 Min Rest

8 Min AMRAP
– 20 Jumping Lunges
– 15 Hand Release Push Up
– 10 DL (205/135)

4 Min Rest

8 Min AMRAP
– 20 Box Jumps
– 15 T2B
– 5 Ring Dips

Benchmark Monday, 22 May

WARM UP

3 Rounds
– 10 Mt. Climbers
– 5 Push Ups
– 10 Broad Jumps
– 5 Dips
– 10 Up Downs
– 5 Muscle Cleans (PVC, BB, +)

 

BENCHMARK MONDAY: ELIZABETH

21-15-9 reps, for time of:
– Clean, 135/95 lbs
– Ring Dips

STRENGTH

Push Press:

*Set 1 – 5 reps
*Set 2 – 3 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets

Wednesday

WARM UP

Down the Court (2Rnds):
– leap frogs
– inchworms
– high knees
– bear crawls
– traveling burpees
– power skip

 

STRENGTH/SKILL

Pavel’s Ladders: 6 minutes on Pull Ups and 6 minutes on Ring Dips
– Performed with a partner: A does one pull up (or ring dip), B matches. A does 2, B matches. A does 3, B matches… pattern continues until one partner can no longer keep up. Both partners then return to the beginning of the ladder doing 1 each, then 2 each etc until time runs out.

 

Partner WOD

EMOM
– Thrusters (75/105): 1 on first minute, 2 on second, 3 on third etc until athlete cannot complete the minute. Score = highest round completed.

 

Powerhouse Workout

5 sets of 10 Partner Glute/Ham Raises

Saturday

WARM UP

Pizza Game

 

STRENGTH AND SKILL

“Annie”

50, 40, 30, 20, 10
-Double Unders (Singles: 3=1)
-AbMat SitUps

 

WOD

CHIPPER
– 5 Ring Dips
– WB Shuttle Run
– 10 Deadlifts (135/205)
– WB Shuttle Run
– 20 Pull Ups
– WB Shuttle Run
– 30 Alternating Pistols (1=1)
– WB Shuttle Run
– 20 Pull Ups
– WB Shuttle Run
– 10 Deadlifts
– WB Shuttle Run
– 5 Ring Dips

 

JUST FOR FUN

Max Height Box Jump