Wednesday 3-20-19

Skill

Push Jerk + Split Jerk

5 (2+1)

WOD

3 RFT

15 DL (245/155)

18 DB Hang Clean and Press (50/35)

*9 in each arm

Cashout– ME HS hold

Tuesday 3-19-19

Skill

DU Practice

100 for time + ME DU unbroken

WOD

1/2 Murph

Run 800m

Then,

150 Air Squats

100 Push-ups

50 Pull-ups

Then Run 800m

RX+ full “Murph” or 3/4

35min Time cap

Monday 3-18-19

Strength

Front Squats

12-8-2-8-12

WOD

10min AMRAP

400m Run

With remaining time AMRAP of…

7 Clusters (115/95)

9 T2B

Measure= Total Rounds

Thursday 3-14-19

Strength 1

Back Squat

5-5-5-5-5

Strength 2

Bench Press

3-3-3-3-3

Wednesday 3-13-19

Skill

50 Banded Strict Pull-ups

Or

50 seated Banded lat pulldowns

+ Ring MU Progressions

WOD

10 RFT

Partner WOD

Alternate movements

Cal Row (20/15)

8 DL (185/125) + 6 Burpees over bar

15 Kipping Knees to Elbows

Tuesday 3-12-19

Warmup

Hip Mobility/ Barbell

Strength

Squat Cleans

2-2-2-2-2

Go heavy than previous 3.

WOD

100 DU’s

80 DB Snatches (50/35)

60 Box Jumps (24/20)

40 Hang Power Cleans (135/95)

20 T2B

Cashout– Banded Hamstring curls

Monday 3-11-19

Strength

Power Snatches (115/95)

10min EMOM

20 sec of work/ 40 sec rest

*goal- efficient bar cycle

WOD

5 RFT

25 WB (20/14)

200m Run

Cashout– 50 Sit-ups

Open 19.3

Friday night lights 5pm

Thursday 3-7-19

Warm-up

Agility ladder

Skill

Ring Stuff

1) ball up/ ball out (under control)

2) ball up + inverted

3) skin the cat

4) kip off Rings

WOD

4RFT

200m Run

10 Ring Push-ups

20 Russian Ab twist med ball (20/14)

2 Rope Climbs

Wednesday 3-6-19

Strength

Hang Squat Cleans

5-5-5-5-5

WOD

5min of…

10 Thrusters (95/65)

15 Sit-ups

Rest 1 min

5min of…

10 Pull-ups (RX+ C2B)

4 Turkish Get-ups (45/25)

Rest 1min

5min of….

10 OHS (95/65)

20 DU’s

Measure= Total Reps

Cashout– 3min planks