Archive for year: 2019

Strength

Dead Lift

5-5-5-5-5

Must be touch and go.

WOD

For Time

400m run

2 rounds

9 Squat Cleans (135/95)

15 WBSU’s (20/14)

Run 200m

2 Rounds

9 Squat Cleans (135/95)

15 WBSU’s (20/14)

Run 400m

Warm-up

Kickball

WOD

“Filthy Fifty”

• 50 Box Jumps (24/20 in)
• 50 Jumping Pull-Ups
• 50 Kettlebell Swings (1/.75 pood)
• 50 Walking Lunges
• 50 Knees-to-Elbows
• 50 Push Presses (45/35 lb)
• 50 Back Extensions
• 50 Wall Ball Shots (20/14 lb)
• 50 Burpees
• 50 Double-Unders

Strength

DB weighted step ups

12-12-12-12-12

Pick a weight that is challenging, step tall on the box before opposite foot touches box.

WOD

15min AMRAP

10 DL (135/95)

8 pull-ups

6 Pistols

4 burpees over bar

Cashout– 30 GHD back ext

Strength

1) Snatch Complex

7 sets – increase weight

Low Hang High pull + hang Power snatch + touch and go Squat Snatch + hang squat snatch

2) Front Squats

2-2-2-2 @ 85%

Skill

Goal-warm up Cleans and pull-ups

Tabata

1) BB Hang Power cleans

2) Kips off rig

3) skater dudes

4) ring rows

WOD

8 Rounds of

3 Power Cleans

10 Pull-ups

200m run

Rest 2min after every set

Cashout- 3×10 BB bicep curls

Goal- work up to a Heavy 3 RM PC and take now more than 1 break per pull-up set. Scale pull-ups as needed. Want each round to be intense, sprint like. Total time should be 20-30min.