Friday 7-12-19
Strength
Back Squat
15-7-3-3-3-15
Work to Heavy 3 rep Back Squat.
The whole class will be dedicated to the strength.
Thursday 7-11-19
Skill
4000m Row with partner
Alternating every 500m for Time.
Partner WOD
18min AMRAP
Alternating movements with partner
16 KB Snatches (45/25)
8 Pull-Ups + 8 Burpees
12 Box Jumps (24/20)
Wednesday 7-10-19
Skill
HS walk drills
WOD
6min AMRAP
4-6-8-10-12… etc of
Hang Squat Cleans (115/85)
HSPU’s
Rest 2min
Repeat 6min AMRAP
Start at 4…
Measure= Total Reps
Cashout– DB Shoulder Complex (frontal, Lateral, rear) + Dips
*scale HSPUS with HS Pushups with feet or knees on a box or bench.
Tuesday 7-9-19
Strength
DL
8-8-8-8
Must be Touch and go/ medium weight
Then, after each set…
DB Walking Lunges (each arm)
10-10-10-10
WOD
8 RFT
7 T2B
25 DU’s
Cashout– 20 GHD sit-ups
Monday 7-8-19
Strength
Snatch Complex
Snatch Grip DL (3 sec) + Hang Power + Floating (below knees) Squat Snatch + Touch and Go Squat Snatch.
7 working Sets, not including warm up set
WOD
18 Min AMRAP
3 Bear Complex’s (135/95) RX+(165/115)
12 Pull-Ups
200m
1 Bear Complex= Power Clean + FS + S2OH + BS + S2OH
Friday 7-5-18
Strength
Push Jerk
2-2-2-2-2
WOD
4RFT
20 KBS (62/35)
10 T2B
Wednesday 7-3-19
Skill
Death by HSPU’s
EMOM +1 rep until failure
12min Time cap
WOD
Complete in any order
For Time
50 Bench Press (135/95)
150 Sit-ups
300 DU’s
Cashout– Banded tricep Extensions
Tuesday 7-2-19
Skill
Rope Climbs
WOD
18min AMRAP
200m Run
10 DL (135/95)
8 Bar facing Burpees
*must be a 2 foot take off
Monday 7-1-19
Strength
Front Squats
5-2-2-2-2
3 sets @ 90% or greater
WOD
50-40-30-20-10
DB Hang Clean and Jerk (50/35)
DB weighted Box step up (24/20)
20 min time cap
Friday 6-28-19
Strength
Push Jerks
3-3-3-3-3
WOD
15min
10-9-8-7-6-5-4-3-2-1
Front Squat (135/95)
T2B
Cashout– 50 Sit-Ups for time / OH tricep DB extension
