warm-up
Agility Ladder drills
Strength
Strict Pull-ups
8-8-8-8-8
Practice DU’s between each set.
WOD
3 Rounds of
1 min WB (20/14)
1 min DL (185/115)
1 min of DU’s
1 min of T2B
1 min of Rest
Measure= total reps completed
Cash out– group stretch
Strength
Strict Press
3-3-3-3-3
Goal- go 5-20# heavier the previous weeks 5’s.
WOD
7 RFT
8 Back Squats (135/95)
3 Wall Climbs
Cash out
ME Ring Push-ups 1min
Strength
10:00min EMOM
1 Snatch (full squat snatch)
Add weight every min.
Start off 50% of 1RM
WOD
50 Box Jumps
40 slam balls
30 push-ups
20 power cleans (135/95)
10 OHS (135/95)
5 Burpees
Cashout- 30 bent rows
Strength
DL
5-5-5-5-5-5
WOD
100m MB Run
3 rounds of
15 Air Squats
7 T2B
100m MB Run
2 rounds of
15 Air Squats
7 T2B
100m run
15 air squats
7 T2B
* there will be a Burpee penalty for letting go of the rig during T2B
Scale= T2B to Knees to waist
Strength
Clean and Jerk
3-2-1-1-1-1…
20min time cap- AHAP
Weightlifting
Snatch Balace+OHS
2+1, 2+1, 2+1, 2+1
Snatch Pulls
2-2-2-2-2
WOD
5-10-15-15-10-5
Push Press (135/95)
cal row
skill- Pull-ups, rows, Drills to improve T2B
WOD
“Helen”
3RFT
Run 400m
21 KBS (54/35)
12 pull-ups
Cash out- 20 tire flips
warm-up- pistol progressions
Strength–
Front Squats 5-5-3-3-3-3
WOD
15:00min AMRAP
10 Thrusters (95/65)
30 DU’s
12 WBSU’s (20/14)
Cashout
L-sit
Group stretch
saturday- box I’ll be open from 8-10am.
Strength
Strict Press
5-5-5-5-5
WOD
3 RFT
18 Box Jumps
8 Hang power clean (135/95)
7 Handstand push-ups
Cashout- surprise…
Strength
Back Squat
5-5-5-5-5-5
WOD
5RFT
15 WB
8 T2B
5 Burpees on plate
Cash out-5 attempts- maximal consecutive DU’s
