Friday 5-25-18

Warm-up

DU practice/ Drills

Skill

“Modified Flight Simulator”

DU’s

5-10-15-20-25-30-25-20-15-10-5

Sets must be unbroken before you can move on to next set.

8:00min Time cap

WOD

Complete in any order

For Time

50 Bench (135/95)

50 Air Squats

50 KBS (53/35)

50 Box Jump (24/20)

50 Ring Rows

5 Ring Muscle UPS

Wednesday 5-23-18

Warm up

Prepare for Snatch and movements in WOD/

Partner WOD

Row 1500m / plank

30 Squat Snatches / alternate (135/95)

60 T2B / Wall Sit

30 Tire Flips Jump through/ alternate

60 OH Plate Lunges/ plank

100m partner sand bag carry/ or partner carry

30min Time cap

Tuesday 5-22-18

Warm up

Agility / running drills

Skill

Run

3 x 800m

2min rest between sets

*goal- run each leg intense and unbroken (without resting)

WOD

12min AMRAP

10 Strict Pull-ups

15 Push-ups

30 DU’s

*goal get to 5-8rounds Complete, scale pull-ups to keep intensity.

Monday 5-21-18

Warm up

Row 500m upon arrival

4min to complete

2 Rounds of

10 Pull-ups

15 Push ups

20 Air Squats

Group Barbell warm up

OHS specific/ Hang Squat Clean

Strength

OHS

8-5-5-3-3

Goal- work to a Heavy 3

Good movements a priority.

20min Time cap

WOD

For Time

10-9-8-7-6-5-4-3-2-1

Hang Squats Clean (115/75)

20-18-16-14-12-10-8-6-4-2

WBSU’s (20/14)

*wod should be medium weight, should not struggle to complete Cleans, almost unbroken. Wod should take 10-16min.

Friday 5-18-18

Strength

Back Squat

8-8-5-5-5

WOD

“Fran”

21-15-9

Thrusters

Pull-ups

Cashout– 400m run for time

Power Thursday 5-17-18

Skill

10:00min EMOM

3 Hang Power Snatches

-add weight every 3min, last min go heaviest 3 Reps w/out failure

WOD

7 Rounds For Time

7 Power Cleans (135/95)

5 HSPU’s

Wednesday 5-16-18

Skill

Pull-ups/ T2B

Establish unbroken Pull-ups (Strict, Kip, or butterfly)

Establish unbroken T2B

WOD

25min AMRAP

Run 400m

20 Pull-ups

20 DL (225/155)

20 Burpees

20 T2B

Row 200m

Rest 1min

* goal, finish 2 Rounds

Tuesday 5-15-18

Strength

Push Press

5-5-5-5-5

WOD

“Karen”

150 WB For Time

Cashout– quad stretches

Monday 5-14-18

Strength

Squat Cleans

3-3-3-3-3

Work up to a heavy 3RM

25min Time cap

WOD

10 min AMRAP

14 DB Snatch (50/35)

30 DU’s

Friday 5-11-18

Strength

Weight Pull-ups

5-5-5-5-5

Scale- Strict Pull-ups, partner assisted Pull-ups, or Jumping Negative.

Partner WOD

Alternates movements with partner

Complete 8 rounds

Cal Row (12/8)

6 T2B

15 WB (20/14)

15min Time cap