Thursday 9-3-20

Strength

Bench Press

5-5-5-5-5

WOD

13min AMRAP

3 Wall Walks

7 DL (225/155)

100m WB Run

*must do wall walks (no HSPUs)

Wednesday 9-2-20

  1. Strength

Back Squat

8-8-8-8

65-70% of 8RM- all sets

WOD

For Time

3-5-7-9-7-5-3

Hang Squat Cleans (135/95)

Burpees over bar

 

Tuesday 9-1-20

Skill

T2B drills

hollow body

scapula pullups

kipping knees

WOD

21-15-9

-T2B

-S2OH (115/85)

400m run

 

Monday 8-31-20

Mobility– Front Rack (wrist and Lats)

BB- Warm-up

Strength Conditioning

10:00min EMOM

3 Power cleans (must be touch and go) add weight min 5 (half way- only once)

WOD

15min AMRAP

25 Russian KBS (62/35)

20 Air Squats

15 Ring Push-ups

Measure= Total reps (60 reps per round)

 

Friday 8-28-20

Strength

FS

3-3-3-3-3

WOD

3 rounds- ME each EX, total reps is score

1 min Bench Press (185/85)

1 min Sled Pushes

1 min Burpees

1 min sit-ups

1 min rest

Thursday 8-27-20

Partner WOD

“DT”

10 rounds total for time/ complete rounds will be alternated.

12 DL

9 HPC

6 Push Jerks

(155/105)

Cashout– 20 Strict pull-ups + 20 Dips + 3 x 10 Bicep curls

 

Wednesday 8-26-20

NO SKILL- warm up squat snatches for WOD.

WOD

8 Rounds of 3min EMOM

Every 3 min complete…

3 Squat Snatches (135/95) RX+ (155/115)

9 WB (20/14)

200m run

Rest remainder of time.

Measure- is your slowest round.

Tuesday 8-25-20

Skill– HS holds (open space)

HS walks

WOD

7 HSPU’s

16 Sand bag step ups

40 DU’s