Tuesday 6-18-19

Skill

Review Cleans and DU’s

WOD

150 DU’s

20 Squat Cleans (205/135)

150 DU’s

20 Squat Cleans (185/115)

150 DU’s

20 Squat Cleans (135/95)

Cashout– 30 Strict Pull-ups

Monday 6-17-19

Strength

Snatch Balance + OHS

5 (1+2)

WOD

16min AMRAP

6 Power Snatches (115/85)

15 WBSU’s (20/14)

200m Run

Franday 6-14-19

Strength

Back Squat

5-5-5-5-5

WOD

“Fran”

21-15-9

Thrusters (95/65)

Pull-ups

Cashout– Bicep curls

Thursday 6-12-19

Warm up

Gymnastic HS/ walk Drills

Skill

Dips + Russian Dips

WOD

As Many Reps as Possible in allotted Time

2min T2B

2min Hang Power Cleans (155/105)

Rest 2min

2min Sit-ups

2min alternating DB Snatches (50/35)

Rest 2 min

2min T2B

2min Power Clean and Jerks (155/105)

Wednesday 6-12-19

Strength

DL

5-5-5-5-5

Must be Touch and go, work to a Heavy set

WOD

8 RFT

15 WB (20/14)

25 DU’s

Cashout– 400m Sprint for Time

Tuesday 6-11-19

Strength

Push Jerk

5-5-5-5-5

WOD

9min AMRAP

8 Hang Power Snatches (95/65)

15 Box Jump overs (24/20)

Cashout– 50 Ring Pushups

Monday 6-10-19

Strength

Squat Clean

5-5-5-5-5

WOD

4RFT

20 Single arm KB front rack squats (10 each side) 44/25

100m Plate Run (45/25)

5 Bar MU’s (15 Pull-ups)

Flex Friday 6-7-19

Strength

Bench Press

8-8-8-8-8

@65%

+

Weighted box Step ups

16-16-16-16-16 (8 each leg)

Pick weight, make challenging, DB or KBAlternate movements, get little rest between sets, no time measure, 20min (ish) to complete all

WOD

7min AMRAP

Ascending Ladder by 3, starting at 3.

3-6-9-12…

Thrusters (95/65)

T2B

Cashout– Lateral raises + OH tricep Ext