Wednesday 4-17-19
Strength
Back Squat
7-7-7-7-7
Work to Heavy set of 7, 10-20 greater than previous 10’s.
WOD
8-7-6-5-4-3-2-1
DL (275/155)
Burpees over Bar
Then, 200 DU’s
Then, 1-2-3-4-5-6-7-8
Squat Clean (185/115)
Box Jump (30/24)
Archive for month: April, 2019
Tuesday 4-16-19
Skill
Gymnastic Complex
Kipping/ Butterfly Pull-Up + T2B
1+1, 2+2, 3+3, 4+4, etc…
*goal maintain kip motion throughout
WOD
10min AMRAP
9 Pull-ups
7 DL (165/105)
5 Hang Power Clean (165/105)
3 Push Jerks (165/105)
Monday 4-15-19
Strength
Hang Squat Snatch
2-2-2-2-2..
Must be unbroken
20min Time cap
WOD
For Time
50 WB (20/14)
40 Push-ups
200m Run
40 WB
30 Push -ups
200m Run
30 WB
20 Push ups
200m Run
20min Time cap
Friday 4-12-19
Warm-up
Review clean and Jerk
BB warmup
Skill
Clean and Jerk
1-1-1-1-1-1-1-1…
Thursday 4-11-19
Strength
Bench
15-15-15-15
Row 500m AFAP between each set.
Increase weight every set, on bench.
WOD
10-9-8-7-6-5-4-3-2-1
C2B
OH Walking Plate Lunges (45/25) + 100m Run
(10= 10 total lunges, 5 each leg, then sprint 100m)
Cashout– Practice Open space HS/ Bicep curls
Wednesday 4-11-19
Strength
DL
3-3-3-3-3
Work up to a Heavy set
WOD
For Time
30 Hang Power Snatches (95/65)
30 Air Squats
30 Push-ups
150 DU
30 Pushups
30 Air Squats
30 Hang Power Snatches (95/65)
18min Time cap
Tuesday 4-9-19
Strength
Weighted Pull-ups
5-5-5-5-5
Scale= strict or banded strict or seated banded Pull downs
WOD
5 Rounds of…
4min EMOM (4min to Complete)
Run 400m
8 Power Cleans (135/95)
5 Front Squats (135/95)
12 T2B
*Measure is remainder of Total time of each 4min round. Everyone will start together at the 4min mark. If finishing with more than 1min remaining, go heavier on weight.
Monday 4-8-19
Warm up
Tabata-2x
1- kip off rig
2- skater dudes
3- break dancers
4- Burpees
Then, Complete 10 Strict pull-ups
Strength
Back Squat
10-10-10-10
Complete at least 3 sets at 70-75% of 1RM
WOD
12min AMRAP
20 DB Snatches (50/35) alternate
16 Burpee Box Jumps (24/20)
Goal-3rounds
Cashout– ME rig hang (hang from rig, survivor style)
Friday 4-5-19
Strength
Push Jerk/ Split Jerk
2 (2+1)
3 (1+1)
1 Split Jerk – Last set
WOD
“Helen”
3RFT
400m Run
21 KBS (53/35)
12 Pull-ups
Thursday 4-4-19
Strength
Snatch Complex
1 Squat Snatch + 1 Hang Squat Snatch + OHS + 1 Snatch Balance
20min- work to a Heavy set
WOD
7min AMRAP
20 WB (20/14)
10 Hang Power Clean (155/105)
2 min rest
7min AMRAP
20 WB (20/14)
10 Hang Power Cleans (135/95)
*continue where u left off, note- weight gets lighter second round
