Saturday

500m Row
8 min Partner Med Ball Pass
Skill:
Handstand Push Up
WOD:
Diane
21-15-9
Deadlift 225#/135#
Handstand Push up
500m Row
8 min Partner Med Ball Pass
Skill:
Handstand Push Up
WOD:
Diane
21-15-9
Deadlift 225#/135#
Handstand Push up
Warmup
Run 400m alternating: forward, side shuffle, back peddle, side shuffle, every 5 sec rotate
Team static stretch
Strength:
Bench 5×5
Bent over barbell row 5×5
WOD:
“Helen”
3 Round for time of:
400m run
21 KB Swings 53/35#
12 Pullups
Clean and Jerk Workshop
Dynamic Stretch
Strength:
EMO2M (Every 2 min)
Clean and Jerk 85%
8×2
Front Squat
2×2
Hit 2 sets of 2 reps ultra heavy all out
WOD:
8 min AMRAP
8 Thrusters 95#/65#
8 Tuck Jump toes to bar (Perform a tuck jump and then a toes to bar each rep)
OLY:
5 sets; no rest:
10 DB hang power clean
10 KB push press
Jumping Jacks,High Knees,Butt Kicks,Frankenstein Walk,Carioca,Skip for Height,Skip for Distance,Bear Crawl,A-Skips,A-Skips side shuffle,Lunges,Single leg bound
Team Stretch
Skill/Strength
Hurdle Bound for height
4×6
Build Up
WOD:
3 rds
Shuttle Sprint Box Jumps Mania
Forward, lateral left, forward. lateral right, forward, lateral left
then 10-15-20m shuttle sprint
TWICE
then rest 1 min
thats one round,. You will do that 3x
OLY:
Agility ladder
Balance Drills
Team Static Stretch
Skill:
Muscle Up Progression
WOD:
21-15-9
Full Snatch 95#/65#
Bar hopping burpees
OLY:
5 sets; no rest:
5 1-arm DB hangpower snatch/arm
8 pull-ups
Row 750m
Squat Therapy
Group Stretch
Strength-
5×5 Back Squat
Each rep you will go all the way down then come up hips just above the knees the back down and explode up.
WOD:
Filthy 50
50 Box Jumps, 24
50 Jumping Pull ups
50 KBS, 53/35
50 Lunges
Dynamic Warmup
Team Stetch
WOD:
Team WOD:
Run 200m each (relay)
100 Thrusters (75#/45#)
100 Chest-to-bar pull-ups
100 Box Jumps (30″/24″)
Run 200m each (relay)
Rules:
1 person works
1 person holds 45/25# plate OH While exercises are done by partner
* If the plate hits the ground, 10 burpees for each person!
ENJOY!
OLY:
Rest Day
Warmup
50 Step Ups, 50 Swings, Air Squats
Team Stretch
Strength:
Power Clean+Hang Clean+Full Clean
Build Up to heavy set
20 min
WOD:
Elizabeth”
21-15-9
Power Clean 135/95
Ring Dips
Oly: Rest Day
Warmup:
Plank routine
Group stretch
Strength:
Med Ball Clean and Jerk
10-10-10
WOD:
“Hullender”
I am hereby dedicating this wod I created in honor of my friend Army Ranger SFC Mike Hullender.
400m Run
30 Back Squats @ 225#/135
400m Run
30 Front Squats @ 135/95#
400m Run
30 OH Squats 95#/65#
400m run
Warmup:
Hurdle Drills
Coach’s Instruction 20 min
Advanced Mobility
Snatch Prep
OH Prep
Squat Prep
Burgener w/ pvc
Burgener w/Bar
Strength:
Build to a 1 rep Power Snatch and Full Snatch
30 Sec to complete both lifts
Oly:
3-Position Clean (floor, below knee, above knee) + Jerk – 60%, 65%, 70%, 75% x 3 sets
Clean Pull – 95% (of cln) x 3 x 2, 100% x 3 x 2
Front Squat – 75% x 3 x 5
Good Morning – 3×5