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

Tuesday 10-13-20

Skill

Row technique

WOD

4RFT

400m Row

15 Burpees

400m run

15 RKBS (53/35)

30min time cap

Monday 10-11-20

Strength Con

10min EMOM

Odd- 5 Power Snatches

Even- 10 Pull-ups

WOD

15-12-9-6-3

OHS (155/105)

1-2-3-4-5

Rope Climb

Friday 10-9-20

Strength

Squat cleans

3-3-3-3-3

WOD

7min AMRAP

3 Power Cleans (185/125)

6 Pullups (RX+ 5 bar MU)

Cashout– bicep curls

Thursday 10-8-20

Strength

Push Jerks

3-3-3-3-3

WOD

2RFT

50 KBS

40 cal row

30 Strict Pushups

20 T2B

Wednesday 10-7-20

Benchmark WOD

“Nancy”

5RFT

400m run

15 OHS (95/65)

Cashout– back squat 5-5-3-3

Tuesday 10-6-20

Skill- Practice DU’s

Then, “Flight Simulator”

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

12min Time Cap

WOD

For Time

5-7-9-7-5

DL (225/155)

Burpee box jump overs (24/20)

Cashout– 100 sit-ups

Monday 10-5-20

Strength Con.

7min EMOM

20 sec of work only

Power Clean + Jerk

Must keep hands on bar, goal- improve BB cycle. Measure = total reps (135/95)

WOD

15min AMRAP

16 BB Lunges (95/65)

5 Bear crawls (explained in class) RX+ HS walk

5 C2B