Workout for 4/24/14 – Thursday

Skill:
Ring Rows W/ False Grip
Strength:
Crazy Bell Bench
WOD:
10 Minute AMRAP
1 Muscle Up
1 Burpee
*Add 1 additional rep each round

Workout for 4/23/14 – Wednesday

Skill:
Toes To Bar
Strength:
Squats with Chains
WOD:
800 Yard Shuttle
40 KB Swings
40 T2B
400
40 KB Swings
40 T2B
800 Yard Shuttle

Workout for 4/22/2014 – Tuesday

Skill: 
   Ring kips
Strength: 
  Fat bar floor press 3RM
  1Close grip 75% x fail
  1Close grip 50% x fail
WOD:
   100 ring rows
   100 push ups
   100 sit ups
   100 band push downs

Workout for 4/21/2014 – Monday

Skill:
Cleans
WOD:
1 Minute Cleans
1 Minute Burpees
2 Minute Cleans
2 Minutes Burpees
3 Minutes Cleans
3 Minutes Burpees

Workout for 4/18/2014 – Friday

Skill
Broad Jumps
Strength
Sumo Pulls – 3 RM
Accessory
PVC OHD Squats 4 x 15
Strict Knees To Elbows 4 x 12
WOD
500s x 3-5

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