Monday 10-21-19
Strength
Clean complex
2 (1 Power+1 squat +1 hang + 2 jerks + 1 split)
2 (1 Squat + 1 Floating + 1 jerk + 1 Split)
2 (1 Squat clean + 1 Jerk)
WOD
21-15-9
Squat cleans (115/85)
Ring Dips
*scale- Ring Push ups
Thursday 10-17-19
Warm-up
Agility drills
Skill
4×400 run
1min Rest
WOD
3rounds of…
1 min of bike Cals
1 min of Russian KBS (53/35)
1 min Bench Press (135/95)
1 min BB OHS (45/35)
1 min Rest
Wednesday 10-16-19
Strength
Front Squat
2-2-2-2-2
WOD
For Time
Row 50 cal
Then, 5 rounds of
7 T2B
25 DU’s
Then, 50 WB (every time u break 2 burpees)
Tuesday 10-15-19
Skill
Headstand/ HS pushups
WOD
22min AMRAP
8 HSPUS
12 Hang Power Cleans
200m Run
1min rest
Cashout– DB seated shoulder press 3×10/ Ring Dips 3×10
Monday 10-14-19
Strength
Dead Lift
8-8-8-8-8
Must be touch and go and tempo.
WOD
6 ROunds of…
10 BB Lunges (135/95) stationary
7 C2B Pullups
Then, complete 80 sit-ups.
Thursday 10-10-19
Strength
Bench Press
5-5-5-5-5
Push Press
5-5-5-5
WOD
For Time
50 cal Bike
500m Row
400m Run
Cashout
Dips
Wednesday 10-9-19
Warm up
Snatch Progressions/ Complex
WOD
3 – 4min Rounds to complete the following each round.
30 WB (20/14)
5 DL (275/195)
100m Sprint
Rest remainder of 4min time.
At min 12,
7min to establish heavy 1 RM Squat Snatch. Finish at min 19.
Tuesday 10-8-19
Warm up
Tabata
1) Ring Rows
2) Single Unders
3) Bird Dog
4) Kip
Strength
Strict Pull ups
8-8-8-8-8
Complete 10 GHD Sit-Ups after each set
WOD
5RFT
12 Knees to elbows
12 Burpee Box Jump overs (24/20)
40 DU’s
Monday 10-7-19
Strength
Squat Cleans
2-2-2-2 85%
Clean pulls
2-2-2 110%
WOD
12min AMRAP
15 Thrusters (95/65)
15 Power Cleans (95/65)
15 OHS (95/65)
200m Run
Friday 10-4-19
Skill
Touch and go Snatches
Pick a weight you can do
6-7-8-9-10
You may have to go lighter, each set. Goal- be efficient, and fast. Power Snatches, not muscle Snatches.
rest between sets
WOD
For Time
30 Cal Row
40 WB (20/14)
50 KBS (62/35)
