Tuesday 7-9-19

Strength

DL

8-8-8-8

Must be Touch and go/ medium weight

Then, after each set…

DB Walking Lunges (each arm)

10-10-10-10

WOD

8 RFT

7 T2B

25 DU’s

Cashout– 20 GHD sit-ups

Monday 7-8-19

Strength

Snatch Complex

Snatch Grip DL (3 sec) + Hang Power + Floating (below knees) Squat Snatch + Touch and Go Squat Snatch.

7 working Sets, not including warm up set

WOD

18 Min AMRAP

3 Bear Complex’s (135/95) RX+(165/115)

12 Pull-Ups

200m

1 Bear Complex= Power Clean + FS + S2OH + BS + S2OH

Friday 7-5-18

Strength

Push Jerk

2-2-2-2-2

WOD

4RFT

20 KBS (62/35)

10 T2B

Wednesday 7-3-19

Skill

Death by HSPU’s

EMOM +1 rep until failure

12min Time cap

WOD

Complete in any order

For Time

50 Bench Press (135/95)

150 Sit-ups

300 DU’s

Cashout– Banded tricep Extensions

Tuesday 7-2-19

Skill

Rope Climbs

WOD

18min AMRAP

200m Run

10 DL (135/95)

8 Bar facing Burpees

*must be a 2 foot take off

Monday 7-1-19

Strength

Front Squats

5-2-2-2-2

3 sets @ 90% or greater

WOD

50-40-30-20-10

DB Hang Clean and Jerk (50/35)

DB weighted Box step up (24/20)

20 min time cap

Friday 6-28-19

Strength

Push Jerks

3-3-3-3-3

WOD

15min

10-9-8-7-6-5-4-3-2-1

Front Squat (135/95)

T2B

Cashout– 50 Sit-Ups for time / OH tricep DB extension

Thursday 6-27-19

Skill

1) Ring MU Progressions

2) Banded Front levers

3) Kipps on Rings

WOD

3RFT

20 WB

7 Squat Snatches (135/95)

3 Ring Muscle Ups