Wednesday 6-17-20
Strength
Snatch balance + OHS
2 (1+3)
2 (1+2)
2 (1+1)
1 (1+0)
WOD
10min AMRAP
3 Power snatches (135/85)
5 OHS (135/85)
7 Ring Dips / scale= Strict Push-ups
Tuesday 6-16-2020
Benchmark Tuesday
no skill
”EVA”
5RFT
800m run
30 KBS (70/44)
30 Pull-ups
40min time cap
Motivated Monday 6-15-20
Strength
FS
3-3-3-3-3
3 sets working sets heavier than previous 3’s. 5-10#
WOD
7min AMRAP
5 Power Clean and Jerks (155/105) MASTER= (115/75)
10 alternating single leg DB step up (24/20) (50/35#) MASTER= (35/20#)
rest 1 min
Then, 2 min ME Pistols. scale= air squats or seated pistols
Friday 6-12-2020
GROUP BB WARM-up
Strength
Squat cleans
2-2-2-2-2
work to a heavy 2
WOD
13min
20 DB Single arm OH walking Lunge (50/35)
20 Sit-ups
20′ Hand stand walks / scale= 40′ Bear crawl
Cashout- 400m run for time
Thursday 6-11-2020
Warm-up
Jump rope review/ practice/ game coaches choice 🙂
Skill
Death by pull-ups
start at 1, or 3, or 5. goal try to get 8-10+ minutes.
WOD
For Time
150 DU’s
20 Hang Power snatches (95/65)
150 DU’s
20 Hang Power Snatches (95/65)
Cashout– Bicep Curls 4×10
Wednesday 6-10-2020
Strength
Back Squat
3-3-3-3-3
WOD
2 RFT
30 WB (20/14)
15 T2B
20 DL (225/155)
Cashout– 30 GHD Sit-ups
Tuesday 6-9-2020
Strength
Bench Press
10-8-5-5-5
WOD
15min AMRAP
10 Push Jerks (155/105)
15 Box Jump Overs (24/20)
200m Run
Cashout- 20 Ring Dips/ Practice HS hold
Monday 6-8-2020
Strength
Snatch complex
Squat Snatch + Hang Squat snatch + OHS
5-7 good heavy sets
WOD
9min AMRAP
5 Squat Cleans (155/105)
10 Pull-ups / C2B RX+
5 Burpees over bar
Cash out- GHD back ext.
Friday 6-5-2020
Strength
Push Press
3-3-3-3-3
WOD
For Time (complete in any order)
60 Cal Row
100 KBS (62/35)
60 Box Jumps
100 Push-ups
cashout- Tricep push down
Thursday 6-4-2020
WOD
For Time
25 T2B
then, 4 Rounds of
12 Back Squats (205/115)
400m run
Then, 25 T2B