Strength
Push Jerk
3-3-3-3-3
WOD
Complete For Time in order
12 Clean and Jerks (135/85) (95/65)
9 Clean and Jerks (165/95) (115/75)
6 Clean and Jerks (185/105) (135/85)
3 Clean and Jerks at (205/115) (155/95)
100 DU’s (400 singles)
20 HSPU’s (10 Wall climbs)
30 OHS (95/65)
40 Push-ups
Cashout– 30 DB Snatches
SKill
Ring MU progressions
1) False grip RR
2) on toes- MU
3) kip on rings
4) hips to rings
5) jumping ring MU
WOD
“Helen” + DL’s
3RFT
400m Run
21 KBS (54/35)
12 Pull-ups
6 DL (275/185)
Cashout– ME MU’s in 1 min
Warm-up
Group BB
Strength
OHS
3-3-3-3-3
WOD
4 RFT
10 Power Snatch (95/65)
20 WB (20/14)
Cashout– 500m row for Time
Warm-up
Tabata- 3x 4 movements
Strength
DL
5-5-5-5-5
WOD
12:00min
Ascending Ladder by 3 starting at 3, DU’s stay constant (30 reps). Measure = total reps, 10 DU’ equals 1 rep.
Clusters (135/85)
Pull-ups
30 DU’s
Cashout
30 DB Snatches (50/35)
Bicep curls/ lateral raises
Banded Lat stretch off rig/ LE stretch
Strength
Back Squat
5-5-5-5-5
Last 3 sets at 70-80% of 1 RM
WOD
3 Rounds of…
1 min Power Snatches (95/65)
1 min WBSU’s (20/14)
1 min Ring Dips
1 min Cal row
1 min Rest
Measure= Total reps
Cashout– 1min ME HSPU’s
Skill
T2B- Progression
1000m row for Time
WOD
18min AMRAP
50 DU’s
15 T2B
18 KBS (54/25)
100m plate run (45/25)
Strength
Push Jerk
5-5-5-5-5
WOD
6:00min AMRAP
5 Hang Squat clean (185/105)
10 Box Jumps (24/20)
Rest 2min
6:00min AMRAP
20 Air Squats
15 Push-ups
SKill
Pull-ups
A) 3×8 (weighted/strict/or on toes)
B) Practice kip and butterfly
C) 5 min EMOM
25sec work/35 sec rest
ME Pull-ups
WOD
20min AMRAP
200m Run
1 Rope climb
15 DL (225/155)
5 C2B
Cashout– 30 Bicep Curls
Strength
OHS
5-5-5-5-5…
WOD
Chipper- For Time
60 WB (20/14)
40 Sit-ups
30 Hang Power Cleans (115/75)
20 S2OH (115/75)
10 Burpees over Bar
Cashout– 20 Ring Dips/ 20 DB lateral raise
