Tuesday 8-18-20
warm- up
gymnastic warm-up
Skill
practice transition from Pullups to T2B
– Kipping and butterfly
and
Dead Lift
8-8-5-5-3-3
WOD
13min AMRAP
6 Pull-ups
7 T2B
35 DU’s
10 GHD sit-ups
Monday 8-17-20
Strength
Back Squat
5-5-5-5-5
WOD
3RFT
18 DB front rack lunges (50/35)
10 Hang Power Cleans (135/95)
10 push jerks
then, 30 Burpees
Monday 6-29-20
Strength
Back Squat
10-10-10-10
WOD
10-9-8-7-6-5-4-3-2-1
Power Snatches (115/75)
T2B
13min time cap
Friday 6-26-20
Warm -up
BB group clean warm up
no skill- warm up to weight for WOD
WOD
8 RFT
5 Power Cleans (205/125)
12 pull-ups
8 Burpees
Rest 1 min after every round
Thursday 6-25-20
Conditioning
Row 5oom x 4
Rest in between sets/ measure is your slowest time (not fastest)
WOD
Complete in any order- For Time
120 WB (20/14)
100 Push-ups
120 DU’s
Wednesday 6-24-20
Strength
Push Jerks
5-5-5-5-5
WOD
15-13-11-9-7
DL (225/145)
HSPU’s (scale reps as needed)
goal= 7-12min
Tuesday 6-23-20
Skill
Ring Muscle up progressions/ drills
1- False grip ring rows
2- False grip turn over/ transition (heels stay on ground)
3- False grip ring pull-ups/ or strict bar pullups
do 2 sets each EX, 5-10 reps each set. do at least 5 unboken, scale as needed.
WOD
5RFT- 15min time cap
5 Bar Muscle Ups / scale C2B or pull-ups or banded BMU
10Burpee Box Jump over (24/20)
4 Turkish Get-ups (45/25)
scale as needed, coach can offer scale options.
Motivational Monday 6-22-20
Warm-up
squat mobility/ group BB Warm-up
strength
Hang Squat Snatch
3-3-3-3-3
Wod
”Incredible Hulk”
20min AMRAP
5 DL
5 HPC
5 FS
5 PP
5 BS
(115/75)
Friday 6-19-20
Strength
Push Press
5-5-2-2-2-2
WOD
8min AMRAP
3 bench press (185/105)
25 DU’s
cashout– OH Tricep Ext. 4×8
Thursday 6-18-20
Strength
DL
5-5-5-5-5
Partner WOD
20min AMRAP
alternate movements
cal row (15/12)
10 T2B
5 BOB + 3 Squat Cleans (185/115)