Saturday

Saturday

Warmup:

EMOM Jump Rope 12 min

Double Unders 20 sec 

High Knees 20 sec

 

Group Stretch

 

Strength:

Bench Press

6×3

 

WOD:

AMRAP 12 min

2 Rope Climb

15 Box Jumps 30”/24”

 

Oly:

Snatch – 60%x2, 70%x2, 80%x2, heavy single

Clean & Jerk – 60%x2+1, 70%x2+1, 80%x2+1, heavy single

Back Squat – 75% x 3 x 5

SGDL – 3×5

Then:

3 sets; no rest:
20 push-ups
15 DB row/arm Heavy

Friday

Friday

2 rds

250m row

200m Run

 

Mobility Drills w/ Partner

 

Strength

5×5 Front Squats

5×5 Push Press

 

WOD:

“Randy”

75 Power Snatches 75#/45# FOR TIME

 

Beginner Wod

10 min Amrap

5 Snatch press w/ weighted PVC Pipe

10 Situps

15 Mountain Climbers

 

Oly:

REST DAY

 

 

Thursday

Thursday

Warmup:

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

 

Dynamic Stretch

 

Skill:

Muscle Up Progression

Advanced: 6×5 rest 20 sec between if possible but try to hold

 

WOD:

Max Pushups in 2 min

rest 3

Max Situps 2min

Rest 4

2 Mile Run for time

 

Beginner Wod

1 mile run for time

 

OLY:

Power Snatch – 70% x 3 x 5

Snatch High-Pull – 70% (of sn) x 3 x 5

Snatch Push Press + Overhead Squat – 70% (of sn or ohs) x 5+1 x 5

WIthout rest:
500 m row
5 pull-ups
400 m row
10 pull-ups
300 m row
15 pull-ups
200 m row
20 pull-ups

Wednesday

Wednesday

Warmup:

50 Wall Balls

10-10-10-10-10

20 Good Mornings w/Bar

30 Lunges

 

Team Stretch

Emphasis on Posterior Chain

 

Strength:

Deadlift

4×8

 

WOD:

21-15-9

Deadlift 315/225

KB Goblet Hold Stepups

400m Run

 

Beginner WOD

21-15-9

Deadlift w/ Bar (Use 45# plates stacked on either side to ensure you don’t go below mid-shin)

Situps

Bar Hops

 

Oly:

3-Position Clean (floor, below knee, above knee) + Jerk – 60%, 65%, 70% x 4 sets

Clean Pull – 90% (of cln) x 3 x 2, 95% x 3 x 2

Front Squat – 70% x 3 x 5

Good Morning – 3×5

Tuesday

Tuesday

Agility Ladder Routine 

 

Strength/ Skill:

Speed Work Under bar

Build up to a heavy (High Hang Clean)

Focus tremendously on speed underneath that barbell. Hit Triple Extension violently and GET UNDER!

Fast with the elbows and keep the chest up in the receiving position. Fast out of the hole.

 

WOD:

6 rounds for time:
7 Squat clean 155/105#
8 Burpee box jumps 24/20”

DIG DEEP

 

{Beginner WOD}

7 min AMRAP

With lightweight 

5 Power Clean to front squat 45/35

5 Burpees (open hips fully at the top) No jump

 

OLY

Power Clean – 70% x 3 x 5

Power Jerk – 60% (of split jerk) x 3 x 5

Overhead Squat – 70% x 3 x 5

 

Monday

Monday

Warmup:

Med Ball Plyo Routine

 

Dynamic Stretch

 

Skill:

Triple Under/ Chest to Bar EMOM

EMOM 12

7 Triple Unders

 7 Chest to Bar Pullups

 

WOD:

Max rounds in 5 minutes of 
3x Handstand push-ups 
6x Sumo deadlift high pulls (75#/55#) 
Rest 2 minutes 

Then, max rounds in 5 minutes of 
4x Thrusters (75#/55#) 
8x Pull-ups 
Rest 2 minutes 

Then, max rounds in 5 minutes of 
8x KB swings (53/35#) 
10x Ball slams (20#/16#)

 

{Beginner WOD}

21-15-9

Step Ups 

Ring Rows

KB Deadlift

 

OLY Program

3-Position Snatch (floor, below knee, above knee) – 60%, 65%, 70% x 4 sets

Snatch Pull – 90% (of 1R) x 3 x 2, 95% x 3 x 2

Back Squat – 70% x 5 x 5

Push Press – 70% x 5 x 5

For all exercises this week, if the prescribed weights feel good, you can increase weights on your final sets.

 

Saturday

Saturday

Jumping Jacks, High Knees, Butt Kicks, Frankenstein Walk, Skip for Height, Skip for Distance, Bear Crawl, 

A-Skips, A-Skips side shuffle, Lunges, Single leg bound

 

Dynamic Mobility

 

Speed Work:

Partner Band Resisted Sprints

6x50ft 

 

WOD:

As a team perform the following:

“DOUBLE” Cleaning Up Fran’s Chest

21-15-9

Squat Clean Thruster 135#/95#

Chest to Bar Pullups

Partner A Does 21 Squat Clean Thrusters first, then Partner B does 21 Squat Clean Thrusters.

Partner A does 21 Chest to Bar Pullups, then Partner B does 21 Chest to Bar Pullups,

so on and so forth until complete.

No time cap, do the work in it’s entirety