Thursday 2/26

Strength / Skill

Strict ring rows and strict ring dips

WOD 

For time

500m row

Then 4 rounds

16 KBS 53/35

13 HR push ups

10 Walking lunge 45/25

Wednesday 2/25

Strength

Push press 5 x 3 climbing

Core

Tabata - hollow rocks, arch rocks

WOD 

For total reps

1 min - power cleans 135/95

1 min - jerks

2 min - power clean

2 min - jerks

1 min - power clean

1 min - jerks

NBCF competitors

155/105

Tuesday 2/24

Strength
Emom 6
5 deadlift and 10 sit ups

5 RFT
20 air squats
5 burpee broad jumps
10 DB snatch alternating
5 burpee broad jumps

Monday 2/23

Strength

Clean and Jerk 5 x 3 climbing

WOD 

"Open Test"

Amrap 20 - make it as far as you can

50 Wallballs

50 double unders

40 box jump

40 t2b 

30 Burpee

30 C2B pull-ups -- sub regular pull ups

20 clean 145/105

20 jerk

10 snatch

10 muscle up -- sub 20 ring row 20 dips

Friday 2/20

Strength / Skill

OHS

WOD 

"Open 14.2"

Rx - OHS and C2B

Scaled 1 - Front squat and Pull ups

Scaled 2 - Back squat and Ring rows

Thursday 2/19

Strength
Deadlift 5 x 7 climbing

WOD
AMRAP 20
10 burpee
10 goblet squats 53/35
10 kbs
200m run

Wednesday 2/18

Strength

Back squat 5 x 3 across

WOD 

4 rounds each for time

500m row

50 double unders

Tuesday 2/17

Strength

Snatch Complex -- 7 x hang snatch + snatch

WOD 

5 RFT 

5 snatch 115/75

10 ring dips

15 med ball sit ups

NBCF competitors 

All squat snatches

         Cody Woodward -- perfect triple extension

Monday 2/16

Strength

Strict pull ups 6 x 4 -- use weight or bands as necessary 

Skill

Thruster 5 x 3 climbing -- above weight used in WOD 

WOD 

"Fran"

21-15-9

Thruster 95/65

Pull ups

Friday 2/13

Strength
Bench press 7 x 2 climbing
Strict pull ups 5 x 5

WOD
AMRAP 15
6 pull up
8 shoulder to overhead 115/75
10 step ups (each leg) 24/20

NBCF competitors 

Wod: c2b 135/95 / 10 pistols (5 each leg) 

Thursday 2/12

Strength
Deadlift 5-5-5-3-3-3-1-1-1

WOD
5 rounds for reps
1 min wallballs
1 min kbs 53/35

NBCF competitors
70/53

Wednesday 2/11

Strength
Jerk 7 x 2 climbing

Skill
Hang Power Clean

WOD
AMRAP 12
25 air squats
15 hang power cleans 115/75
5 muscle ups -- 10 pull ups, 10 dips

NBCF competitors
WOD 135/95

Tuesday 2/10

Skill
Emom 10
Odd: 10 burpee 
Even: 10 t2b

Wod
4RFT 

400m run

30 Abmat sit ups 

Monday 2/9

Strength
Back Squat 5 x 5

WOD
"Fight Gone Bad"
3 rounds of
1 min: wallballs 20/14
1 min: SDHP 75/55
1 min: box jump 20" (men and women)
1 min: push press 75/55
1 min: rowing calories
1 min rest

Friday 2/6

Strength:

Work to heavy squat clean & jerk

Wod:

5 RFT 

10 thrusters 95/65

10 pull ups

NBCF competitors

Wod - 115/75

Thursday 2/5

Wod:
2 rounds
AMRAP 3
10 jumping lunges
10 push ups

Rest 3 min

AMRAP 3
10 med ball cleans
10 med ball twists

Rest 3 min

Wednesday 2/4

Strength
Power snatch 7 x 3

WOD
"Randy"
For time
75 power snatches @ 75/55

Tuesday 2/3

Skills:

Emom 20

Odd: 3 muscle ups / 3 strict pull ups and 3 dips

Even: 6 strict Hspu / abmat or bands

Wod:

For time

75 wall balls

50 burpees 

25 man makers

Monday 2/2

Wod:

"Open 13.4"

Amrap 7

3 clean and jerk 135/95

3 t2b

6 clean and jerk

6 t2b

Continue til time expires

Rest

"Annie"

50-40-30-20-10

Double unders

Abmat sit ups