Tuesday, 23 May

WARM UP

CLEAN & JERK

5 sets for time, time cap 15 mins

  • 10 @ 55%
  • 8 @ 63%
  • 6 @ 72%
  • 4 @ 80%
  • 2 @ 88%

“HERE AND THERE”

3 rounds for time, time cap: 25 mins

  • 800-600-400m Run
  • 40-30-20 Deadlifts RX 135/95 Scaled 95/65
  • 20-15-10 Handstand Push Ups

***additional work***

THRUSTER, build to a heavy set of 20 (before)

DEFICIT STRICT HANDSTAND PUSH UPS (before)

EMOM 10, 5-5-4-4-3-3-2-2-1-1, sets should be unbroken at the same deficit

GRUNT WORK

3 rounds for time

  • 60ft sled push (moderate weight)
  • 30-20-10 Bike Calories
  • 60ft sled push (moderate weight)
  • 30-20-10 chest to bar pull ups
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Monday, 22 May

WARM UP

Overhead Squat, in 15 mins, build to a 1 Rep Max

“Overdrive”

10-9-8-7-6-5-4-3-2-1:
Overhead Squats (RX 115/85 Scaled 75/55)
Burpee Box Jumps (24″/20″)

Time Cap: 15 mins

***additional work***

10 Legless rope climbs for time, time cap 10 mins (before)

SQUAT SNATCH, 6 sets on 2:30 (before)

  • 1 @ 81%
  • 1 @ 83%
  • 1 @ 85%
  • 1 @ 83%
  • 1 @ 85%
  • 1 @ 88%

GYMNASTICS CONDITIONING

3 rounds for time

  • 50 GHD Sit Ups
  • 30/24 Calorie Row
  • 100ft Handstand walk

Saturday, 20 May

***0800 Unstructured Lifting***

POWER SNATCH, 6 sets of touch n go reps on 2:30

  • 5 @ 50%
  • 3 @ 60%
  • 3 @ 70%
  • 1 @ 75%
  • 1 @ 80%
  • Max Reps @ 85%

WEIGHTED STRICT PULL UPS, 5 X 3 for total load, rest 2 mins between sets

***0900 CLASS***

WARM UP

HERO WOD “DVB“, partner workout, time cap 50 mins

  • 1 mile medicine ball run
  • 8 rounds of 20 wall balls + 2 rope climbs
  • 800m medicine ball run
  • 4 rounds of 20 wall balls + 2 rope climbs
  • 400m medicine ball run
  • 2 rounds of 20 wall balls + 2 rope climbs

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***Additional Work***

ROW INTERVALS

For total meters:

  • 1 min row, 1 min rest
  • 2 min row, 2 min rest
  • 3 min row, 3 min rest
  • 4 min row, 4 min rest
  • 3 min row, 3 min rest
  • 2 min row, 2 min rest
  • 1 min row

GRUNT WORK

AMRAP 10

  • 300ft Farmers Carry 50s/35s
  • 50 double unders

Friday, 19 May

WARM UP

TOES TO BAR, 1 Max set of unbroken toes to bar

FRONT SQUAT, 6 Sets on 2:30

  • 8 @ 61%
  • 6 @ 70%
  • 4 @ 79%
  • 8 @ 64%
  • 6 @ 73%
  • 4 @ 82%

“GRACE”

For Time: 30 Clean & Jerks 135/95

***Additional Work***

CLEAN & JERK, in 10 mins, build to heavy double, this does not have to be touch-n-go but a quick double (BEFORE)

GYMNASTICS CONDITIONING

AMRAP 3 X 5 with 1 min rest between rounds

  • 30/24 Calorie Assault Bike
  • Max Gymnastics Reps of
    • Rnd 1: Wall Walks
    • Rnd 2: Hand Stand Push Ups
    • Rnd 3: Deficit Handstand Push Ups (4.5″/3″)
    • Rnd 4: Strict Handstand Push Ups
    • Rnd 5: Chest to Wall Handstand Push Ups

Thursday, 18 May

SKILLS AND DRILLS, 0530 and 1730 only

WARM UP

SNATCH BALANCE, 5 sets, descending reps 5-4-3-2-1, increasing weight on 3:00

SNATCH COMPLEX

5 X [1 Power snatch + 2 Squat Snatches + 3 Overhead Squats] for max load on 3:00

SKILLS AMRAP 5

  • 1 wall walk, 10 double unders
  • 2 wall walks, 20 double unders
  • 3 wall walks, 30 double unders….

Wednesday, 17 May

WARM UP

POWER CLEAN, 4 sets on 2:30

  • 5 @ 50%
  • 3 @ 60%
  • 1 @ 70%
  • Max reps @ 75%

STRICT PRESS, in 10 mins, build to a heavy single

“ROAD KILL”

3 rounds for time, time cap 20 mins

  • 400m run
  • 21-15-9 Thrusters RX 95/65 Scaled 75/45
  • 500/400m row

***Additional Work***

GYMNASTICS CONDITIONING

4 rounds for time

  • 100m sled push (light weight)
  • 20 pistol squats
  • 40% of Max bar muscle ups
  • rest 2 mins

GRUNT WORK

For Time

  • 50 kettlebell swings, 50 GHD Sit ups
  • 50 kettlebell swings, 70 V-Ups
  • 50 kettlebell swings, 90 AbMat Sit ups

*Kettlebell weight 53/35

Tuesday, 16 May

WARM UP

SQUAT SNATCH, 6 sets of touch-n-go doubles on 2:30

  • 2 @ 79%
  • 2 @ 81%
  • 2 @ 83%
  • 2 @ 81%
  • 2 @ 83%
  • 2 @ 85%

“JUMP AROUND”

AMRAP 5

  • 50/40 calorie row
  • 20 power snatches RX 95/65 Scaled 75/45
  • Max Burpee Over Rower

Rest 5 mins, directly into…

AMRAP 5

  • 50/40 calorie row
  • 20 power snatches RX 95/65 Scaled 75/45
  • Max Bar Facing Burpees

Rest 5 mins, directly into…

AMRAP 5

  • 50/40 calorie row
  • 20 power snatches RX 95/65 Scaled 75/45
  • Max Burpee Pull Ups

***Additional Work***

DEADLIFT + Handstand Walk

For Total Load, deadlift sets must be unbroken

  • 10-8-6-4-2 Deadlift
  • 1 min max distance handstand walk

GRUNT WORK

5 round for total reps, rest 30 secs between stations

  • Max distance Farmers Carry 70s/50s *every 25ft counts as a rep
  • Max time unbroken Parellette L Sit

Machine Intervals

AMRAP 8

  • 60/48 Calorie Echo Bike
  • Max Calorie Ski Erg

Rest 4 mins, directly into…

AMRAP 8

  • 60/48 Calorie Ski Erg
  • Max Calorie Echo Bike

Monday, 15 May

WARM UP

BACK SQUAT

  • In 15 mins, build to a heavy set of 3

“ANTE UP”

AMRAP 15

  • 6 toes-to-bar
  • 30 double unders
  • 1-2-3-4-5……front rack dumbbell squats RX 50s/35s Scaled 35s/25s

***Additional Work***

THRUSTER, 3 sets of max unbroken thruster @ 75% of 1RM, rest 2-3 mins between sets

RUN INTERVALS, 16 X 200m, rest 30 secs between sets (aim to maintain same pace for all 16 200s)

GRUNT WORK, For Time, 55 Bench Press @ 65% 1RM, Every break complete 1 legless rope climb