Warm up- Tabata (20/10) 2rounds 1) Strict Push-Ups 2) Broad Jump 3) Russian ab twist 4) back Extensions Strength Bench Press 8-8-8-8-8 WOD 9min AMRAP 12 S2OH (135/95) 10 Box Jumps (30/24) Cashout– 20 OH DB tricep Ext + 30 Lateral raise / group stretch
Mobility For Cleans WOD For Time/ Load 10 Squat Cleans (135/95) 8 T2B 400m Run Rest 1min 8 Squat Cleans (185/115) 10 T2B 400m Run Rest 1min 6 Squat Cleans (205/135) 12 T2B 400m Run 1min Rest 4 Squat Cleans (225/145) 14 T2B 400m Run Rest 1min Then, 5min to work to heaviest 1 Heavy […]
Warm-up Banded hip mobility Strength Back Squat 10-5-2-2-2-2… 25min to establish heavy 2 WOD 10min AMRAP 8 DeadLift (255/165) 10 Ring Push-Ups 12 Sit-ups
Strength 2 Power Snatches EMOM 10min Add weight every 3min, Min 10, attempt heavy set. Does not have to be Touch and go. WOD 8RFT 7 Hang Power Cleans (135/95) 100m Run Cashout– 50 sit-ups + 50 Bicep curls
Strength Push Press + Push Jerk 6 (2+2) WOD (the leg burner) 4 RFT 25 WB (20/14) 20 Single arm DB OH Walking Lunges (10 each side) (50/35) Cashout– 15 Ring Dips
Skill Weight Pull-Ups 3-3-3-3-3 Weighted, Strict, partner assisted, jumping negative- order of scale. Then, review kip and butterfly pullups WOD 15min AMRAP Row 500m row buy in, Then AMRAP of 25 Russian KBS (53/35) 50 DU’s 5 Bar MU’s *scale C2B or Pullups
Strength Hang Squat Cleans 3-3-3-3-3 May reset between each rep. WOD For Time 18-15-12-9-6 OHS (95/65) Burpees Cashout– For Month of August- 5 HSPU’s daily
Skill 7min EMOM 30 sec of ME DU’s Measure= Total DU’s Reps only. WOD 5RFT 10 Back Squat (135/95) 15 WB Sit-Ups (20/14) 100m sand bag run
A. Bench Mark WOD “Grace” 30 Clean and Jerks (135/95) RX+ (205/125) B. Bench Press 10-10-10-10
Skill 10min EMOM Even- ME T2B for 30 Sec./ rest 30sec ODD- ME Cal Row- 30 sec/ rest 30sec WOD 5 Rounds of 3:00min Rounds (2:30 of work/30 sec rest) 200m Run 15 Pull-Ups ME Burpee Box Jump overs (24/20) Measure= Burpees Box Jump overs