WOD

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11/13-11/18
Mike Tulimiero  |   wods  |   November 11, 2017  |  0 Comments



Monday

A) Agility Conditioning

5 Rounds:

1min on / :30 off

- 2 shuffle sprints

- 1 pass through hurdles

- 2 forward/backward sprints

- 30 Double unders / 60 singles

B) Back

11/6-11/11
Mike Tulimiero  |   wods  |   November 3, 2017  |  0 Comments



Monday

A) Running Intervals

[1:00 on/:30 off] x5

B) Gymnastics EMOM 10

odd: 7 pull-ups (or C2B)

even: 10 push-ups (or HSPU practice)

C) Back Squat 5x5@80% (:90 interval)




10/30-11/4
Mike Tulimiero  |   wods  |   October 27, 2017  |  0 Comments



Monday

A) Running intervals

[1:00 on/:30 off] x5

B) Barbell Progression

For Time:

[7 power cleans + 7 front squats @115/75] x3

then...

[5 power cleans + 5 front squats @135/9

10/23 – 10/28
Mike Tulimiero  |   wods  |   October 22, 2017  |  0 Comments



Monday

Skill/Warm up

Turkish Get Ups

Conditioning

For Time:

10 renegade rows, 5 DB thrusters

2 shuttle runs

10 rows, 6 thrusters

2 shuttle runs

10 rows, 7 thrusters

2

10/9 – 10/14
Mike Tulimiero  |   wods  |   October 6, 2017  |  0 Comments



Monday

Barbell Progression

Every :90 for 6 Rounds

3pause DL + 3 DL

Conditioning

4Rounds

21/17 cal row

15 burpees over rower



Tuesday

Gymnastics Progression

EMOM12

10/2 – 10/7
Mike Tulimiero  |   wods  |   October 1, 2017  |  0 Comments



Monday

Barbell progression

2 pulls + 2 power cleans

*2x through complex per weight - 15min total

Conditioning:

8min AMRAP

4 renegade rows + 4 step ups with DBs

4 power cleans

9/25 – 9/30
Mike Tulimiero  |   wods  |   September 24, 2017  |   0 Comments

Monday

Core Smash:

4min plank progression - (Front, Right side, Left side, Front)

Conditioning:

50 jumping lunges

50 pull-ups

50 push press

50 burpees

*18min time cap

(Scale

9/18-9/23
Mike Tulimiero  |   wods  |   September 17, 2017  |  0 Comments



Monday

Barbell Progression

Clean grip DL

Every :90 for 7 sets  -  3 pause reps + 3 conventional reps

Conditioning

Empty bar:

10 strict press

20 squats

15 strict press


SEPTEMBER 11-16
admin  |   wods  |   September 10, 2017  |  0 Comments



Monday
Gymnastics Progression
EMOM 14
Odd: 5 pull-ups (kipping)
Even: :20 hollow rock/hold
Conditioning:
50/40 cal row
then…
21 - 15 - 9
Deadlift (135/95)
Over bar burpees
Then
50/40

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