Strength 10:00min Clean EMOM 2 Squat Cleans + 1 Jerk @ (equal to or less than 75% of 1RM) WOD 3:00 min AMRAP 9 Thrusters (95/65) 9 Pull-ups Rest 3:00min 2:00 AMRAP 9 Trusters 9 Pull-ups Rest 2:00min 1:00min AMRAP 6 Thrusters 6 Pull-ups Group Stretch
Warm up- Kick ball/ or group game Strength DL 5-5-5-5-5 WOD 50 KBS (62/35) 40 Hang Power Cleans (95/65) 30 WB (20/14) 20 T2B 10 Bar Muscle Ups (pull ups scaled) 1 Rope Climb
Skill Snatch Complex 1 High Pull + 1 below knee Hang Power + 2 Hang Squat + snatch balance WOD 7:00min AMRAP 6 Box Jumps overs (24/20) 6 S2OH (135/95) Cashout-100 DU’s for Time 20 Hollow body rocks Unilateral banded hamstring stretch
Strengthjs Front Squat 3-3-3-3-3 WOD 10 Squat Cleans (115/75) 20 Sit-ups 8 Squat Cleans (135/85) 20 Sit-ups 6 Squat Cleans (155/95) 20 Sit-ups 4 Squat Cleans (185/105) 20 sit-ups 2 Squat Cleans (205/115) 20 sit-ups
Strength Bench Press 5-5-5-5-5-5 WOD 10 Pull-ups 10 Push-ups 400m run 20 Pull ups 20 push-ups 400m Run 30 Pull ups 30 Push ups 400m Run
Strength OHS 8-8-8-5-5-5 WOD For Time 5 Wall Walks 18 DL (225/155) 18 WB (20/14) 4 Wall walks 15 DL 15 WB 3 Wall Walks 12 DL 12 WB Cashout– 15 C2B for Time
10min EMOM 3 Power Snatches Increase weight every set or every other. Must be touch and go’s WOD EMOM Style WOD. Works start every minute. Min 1-2-3 1 – OHS (95/65) 2 – Burpees 3 – T2B Min 4-5-6 2- OHS 3 Burpees 4 T2B Min 7-8-9 3 OHS 4 Burpees 5 T2B Min 10-11-12 […]
Strength 1 Clean Complex 1 Power Clean + 2 Hang Squat Clean + 1 FS + 1 Jerk 6 sets Strength 2 Bench 8-8-8-8-8 Lateral Raises 8-8-8-8 WOD Row 1500m for Time
Warm-up Sprint Warm up drills SKill For Time Run 400m Rest 1min Run 200m Rest 1min Run 400m Rest 1min Run 200m Rest 1min Run 400m Partner WOD Complete in order… 100 WB (20/14) 80 Walking DB Lunges (50/35) 60 WBSU’s 40 Hang Power Snatches (95/65) 20 T2B 10 Turkish Get ups (35/20)
Strength DL 8-8-8-8-8 Regular grip and must be touch and go. WOD 10-8-6-4-2 Clean and Jerks (135/95) Burpee Box Jump overs Then, 150 DU’s Cashout– handstand practice