Friday 1/30

Skill:

Snatch

Wod:

21-18-15-12-9-6-3

Power Snatch 95/65

with 4 tire flips after each round

Thursday 1/29

Tabata - 5 giant sets

Plank, handstand hold, hollow rock, superman

WOD 

5 rounds of 

Amrap 3

10 Burpees

10 air squats

10 walking lunges

Rest 1 min

Wednesday 1/28

Strength:
Power clean 5 x 3
Jerk 5 x 3

WOD (partners)
AMRAP 14
200m run
ME clean and jerk 135/95
Done with partner alternating movements
NBCF competitors
185/115

Tuesday 1/27

Strength:

Bench Press 5 x 5 across

Seated box jumps 5 x 7

WOD:

5 RFT 

20 KBS 53/35

15 box jumps

10 pull ups

NBCF competitors 

KBS 70/53

Monday 1/26

Strength
Front Squat 3 x 10 climbing

WOD
2 RFT
40 double unders
20 T2B
10 Front Squats 135/95

NBCF competitors
205/135

Friday 1/23

Strength

Deadlift 7 x 3

WOD 

"Open 11.5"

Amrap 20

5 power cleans @ 145/100

10 t2b

15 Wallballs 20# to 10' and 14# to 9'

Thursday 1/22

WOD 

"Baseline Test"

For time

500m row

40 squats

30 sit ups

20 push ups

10 pull ups

Wednesday 1/21

Conditioning

For time:

100m shuttle run

25 mountain climbers

100m shuttle unders

Rest 5 min

Repeat

WOD:

30-20-10

Front squat 115/75

Burpees

NBCF competitors

155/105

Tuesday 1/20

Strength
Emom 12
Odd: 4 strict press
Even: 30 sec

WOD
AMRAP 10
15 push press 115/75
30 sit ups
45 double unders

NBCF competitors
135/95

Monday 1/19

WOD:
'Helen"
3 RFT
400 m run
21 kbs
12 pull ups

Strength
Squat

Friday 1/16

Strength

Back squat

WOD 

"Tabata This!"

*score is least number of reps performed in any of the 8 intervals

Tabata = 8 intervals of 20 sec on and 10 sec off

Tabata KBS 53/35

Rest 1 min

Tabata squats

Rest 1 min

Tabata pull ups

Rest 1 min

Tabata push ups

Rest 1 min

Tabata sit ups

Thursday 1/15

Strength

Push jerk 7 x 3 climbing

WOD 

Amrap 14

10 hang power clean @ 115/75

10 push jerk

10 t2b

NBCF competitors 

WOD 155/105

Wednesday 1/14

Strength / Skill

Emom 8

Odd: deadlift x 7

Even: double unders

WOD:

3 RFT 

20 KBS 53/35

15 Burpee box jump over 24/20

NBCF competitors

WOD 70/53

Tuesday 1/13

Strength:
Emom 10
Odd:  2 power snatch tng
Even: 30 sec plank hold

Wod:
AMRAP 12
3 snatch @ 115/75
6 push ups
9 squats
12 sit ups

NBCF competitors
WOD 135/95

Monday 1/12

Skill:

Thruster

WOD:

"Running Fran"

21-15-9

Thruster @ 95/65

Pull ups

*run 400m after each set

Friday 1/9

Strength:
Bench Press 7 x 3 climbing
Weighted or strict pull ups 5-5-3-3-3-3

Wod:
AMRAP 15
5 wall walks
10 ring dips
20 back squats 115/75

NBCF competitors
WOD 135/95

Chris Isenblitter 500m row

Thursday 1/7

Strength:
Hang clean and jerk

Wod:
3 RFT
50 double unders
10 clean and jerk @ 135/95

NBCF competitors
WOD @ 155/105

Wednesday 1/6

Strength:
Core

Wod:
4 rounds each for time
500m row
These are Max effort sets, empty the tank on each
Rest as needed

Tuesday 1/6

Strength:

Back squat 3 x 5 heavy as possible across

WOD:

Amrap 20

"Cindy"

5 pull ups

10 push ups

15 squats

Or

"Mary"

5 HSPU 

10 pistols

15 Pull ups

Monday 1/5

Skill/strength
Emom 12
Odd: speed deadlift x 3 climbing
Even: handstand hold 10 - 30 sec

Wod:
3rft
15 deadlift @ 185/135
25 wallballs

NBCF competitors
WOD 225/155

Friday 1/2

Strength:
Back squat 10 x 1 climbing

WOD
AMRAP 15
20 one arm dumbbell snatches
200m shuttle sprint

Ladies crushing handstand push ups