Workout for 4/17/2014 – Thursday

Skill
Jerk
Strength
DE Floor Press
8×5 @ 40%
WOD:
12 Minute Amrap
10 Push Ups
15 Wall Balls
30 Band Rows

Workout for 4/16/2014 – Wednesday

Skill
Wall Drills
Strength
High Bar Squats – 5 x 10
Accessory
Hip Thrusters 4 x 12
Med Ball Good Mornings 4 x 20
WOD
Fight Gone Bad “Championship Fight”
5 Rounds Of the Following Three Exercises
KB Russian Swings
Sledge Hammer Swings or Med Ball Slams
Burpee

Workout for 4/15/2014 – Tuesday

Skill
Dynamic Warmup
Strength
Heavy Farmers Walks 10 Trips
Accessory
DB Rows 5 x 10/10
Barbell Shrugs 5 x 20
Barbell Curls 4 x 15
Reverse Curls 4 x 15
WOD
Prowler Sprints 10 x 30 yards

Workout for 4/14/2014 – Monday

Skill
Push Ups
Strength
Overhead Press 6
Accessory
Pull Ups 8 x 5
Med Ball Twist 4 x 15
WOD:
12 Min Amrap
15 Double Unders
15 KB Thrusters

Workout for 4/9/2014 – Wednesday

Skill
Deadlift Technique
Strength
Box Squat 12 x 3
Accessory
100 Glute Bridges
50 Situps
WOD
Fight Gone Swole
KB Swings
Air Squats
Jump Rope
Med Ball Slams
Burpees

Workout for 4/8/2014 – Tuesday

Skill
Planks and Hollow Body
Strength
Floor Press – 2 RM Over 275 can add chain
Accessory
Ring Dips or Ring JMs 4 x 15
Kettle Bell Bottoms Up Overhead Press 4 x 15
WOD
12 Minute AMRAP
25 Bent Rows
15 Plate Raises
300 Yard Shuttle

Workout for 4/7/14 – Monday

Skill
Double Unders
Strength
Front Squat 3RM
Accessory
Band Shrugs 5 x 10
V-Ups 5 x 10
WOD
6 Rounds For Time
5 Strict Chin Ups
5 Strict Pull Ups
30 Yards Overhead Plate Lunges
30 Yards Plate At Chest Lunges
50 Pogo’s

Workout for 4/4/2014 – Friday

Skill
Front rack position
Strength
Max clean and press
WOD
Tabada
Turkish get ups
Lumber jacks
Mad Millers

Workout for 4/3/2014 – Thursday

skill 
Good mornings
strength
Close stance low box ssb 5×5
Accessory
Ball leg curls
Lunges
Chin ups strict
Laying leg raise
WOD
500′s

Workout for 4/2/2014 – Wednesday

Skill
Agility ladder
Strength
Ring rows
Accessory
v-ups
med ball twists
WOD
10 mnute amrap
20 double unders
10 med ball cleans
10 med ball slams