Monday 10-26-20
Strength
Back squat
15-15-15
WOD
For Time
21-15-9
Power Cleans (135/95)
Burpees over bar
Cashout- 20 Ring Dips
Friday 10-23-20
Strength/ Skill
Split Jerk- drills
Then, 2-2-2-2-2 (1 Push Jerk + 1 Split)
WOD
6 Rounds of…
3 Squat Cleans (185/105)
5 Bench Press (165/95)
Then, run 400m
Then 20 Back Squats
(what ever weight you cleaned) NO Squat rack, must clean to back.
Thursday 10-22-20
Skill
50 Pull-ups ups for time
Butterfly, Kip or strict… 7min time cap
Partner WOD
Row 2000m / bar hold (135/95)
80 Box jumps (24/20)/ plank
80 Sit-ups/ wall sit
80 KBS (53/35) rig hang
80 DL (135/95) / plank
400m run with bar… (135/95)
Work can be broken up as needed, non working partner must be doing busy work for reps to count.
Wednesday 10-21-20
Strength
Snatch (full squat, from ground)
3-3-3-2-2-2
WOD
12min AMRAP
12 Hang Power Cleans (165/105)
8 Pistols
7 HSPU’s
Scaled options – Modified pistols/ or air squats. Modified HSPU’s off box/ wall walks
Tuesday 10-20-20
Conditioning/ Skill
4 x 500m Row
Rest between sets, score all 4 rounds in sugar wod
WOD
6 rounds of 3min EMOM starts (start every 3min)
Work for 2:15 every round/ rest 45sec.
1- Run 200m, then ME Pullups
2- Run 200m, then ME T2B
3- Run 200m, then ME Pushups
4- Run 200m, then ME Pull-ups
5- Run 200m, then ME T2B
6- Run 200m, then ME Pushups
Score is total reps of all ME movements
Monday 10-19-20
Strength
Front Squat
5-5-5-5-5
3 sets at >75%
WOD
For Time
3 Rounds of….
15 WB (20/14)
7 DL (225/155)
Then, 30 Burpees, then rest 1min.
Then finish, 2 Rounds of…
15 WB
7 DL (225/155)
Friday 10-16-20
Strength
Clean and Jerk
20min to work to a heavy 1
WOD
15min AMRAP
8 T2B
8 Push Press (135/95)
8 Box jump overs (24/20)
Thursday 10-15-20
Strength
Bench Press
10-8-6-4-2
For volume
WOD
For Time
200 DU
100 Push ups
50 DL (185/125)
RX+ = complete in order
Wednesday 10-14-20
Strength
Back Squat
For volume
10-8-6-4-2
WOD
9min AMRAP
(115/75) *Must do each round unbroken to count (dont put bar down for set to count.
3 Power cleans
3 FS
3 Thrusters
Tuesday 10-13-20
Skill
Row technique
WOD
4RFT
400m Row
15 Burpees
400m run
15 RKBS (53/35)
30min time cap
