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)