Friday 10-23-20

Strength/ Skill

Split Jerk- drills

Then, 2-2-2-2-2 (1 Push Jerk + 1 Split)

WOD

6 Rounds of…

3 Squat Cleans (185/105)

5 Bench Press (165/95)

Then, run 400m

Then 20 Back Squats

(what ever weight you cleaned) NO Squat rack, must clean to back.

Thursday 10-22-20

Skill

50 Pull-ups ups for time

Butterfly, Kip or strict… 7min time cap

Partner WOD

Row 2000m / bar hold (135/95)

80 Box jumps (24/20)/ plank

80 Sit-ups/ wall sit

80 KBS (53/35) rig hang

80 DL (135/95) / plank

400m run with bar… (135/95)

Work can be broken up as needed, non working partner must be doing busy work for reps to count.

Wednesday 10-21-20

Strength

Snatch (full squat, from ground)

3-3-3-2-2-2

WOD

12min AMRAP

12 Hang Power Cleans (165/105)

8 Pistols

7 HSPU’s

Scaled options – Modified pistols/ or air squats. Modified HSPU’s off box/ wall walks

Tuesday 10-20-20

Conditioning/ Skill

4 x 500m Row

Rest between sets, score all 4 rounds in sugar wod

WOD

6 rounds of 3min EMOM starts (start every 3min)

Work for 2:15 every round/ rest 45sec.

1- Run 200m, then ME Pullups

2- Run 200m, then ME T2B

3- Run 200m, then ME Pushups

4- Run 200m, then ME Pull-ups

5- Run 200m, then ME T2B

6- Run 200m, then ME Pushups

Score is total reps of all ME movements

Monday 10-19-20

Strength

Front Squat

5-5-5-5-5

3 sets at >75%

WOD

For Time

3 Rounds of….

15 WB (20/14)

7 DL (225/155)

Then, 30 Burpees, then rest 1min.

Then finish, 2 Rounds of…

15 WB

7 DL (225/155)

Friday 10-16-20

Strength

Clean and Jerk

20min to work to a heavy 1

WOD

15min AMRAP

8 T2B

8 Push Press (135/95)

8 Box jump overs (24/20)

Thursday 10-15-20

Strength

Bench Press

10-8-6-4-2

For volume

WOD

For Time

200 DU

100 Push ups

50 DL (185/125)

RX+ = complete in order

Wednesday 10-14-20

Strength

Back Squat

For volume

10-8-6-4-2

WOD

9min AMRAP

(115/75) *Must do each round unbroken to count (dont put bar down for set to count.

3 Power cleans

3 FS

3 Thrusters