Tuesday

Tuesday

Warmup:

20 Swings

20 Box Jumps with sandbag

200m run

2 times

 

Squat Therapy

 

Strength:

Back Squat
* Set 1 – 5 reps @ 60%
* Set 2 – 3 reps @ 70%
* Set 3 – 2 reps @ 80%
* Set 4 – 1 rep @ 90%
* Set 5 – 1 rep @ 90-95%
* Set 6 – Max reps @ 85%
(no significant pause at the top, just take the time to breath, brace and go)
Rest 2-3 minutes between sets

 

WOD:

 

Three rounds for time:
Run 400 meters
20 KB Swings 53/35
12 HR Pushups

 

Monday

Monday

Warmup:

Clean Workshop

Squat Therapy

Tricep Smash ( Front Rack)

 

Strength:

Clean and Jerk 1-1-1-1-1 @90%

 

WOD:

20 min AMRAP

10 Clean and Jerk 95#/65#

15 C2B pullups

50 double unders

Sunday

Sunday

 21-18-15-12-9-6-3:

Wall balls 20/14 Plated Walking lunges 45/25 Box jumps 24/20 100m sprint between rounds

Saturday

Saturday

Teams of 2- For Time
100 Push Press(95,65) 1PAT
200 M Farmer’s carry
100 Double Unders 1 PAT
200 M Farmer’s carry
100 Wallball toss sit-ups*
200 M Farmer’s carry

The Catch: EMOM= 2 burpees each

* 6′ distance (20,14). Only partner doing with wall ball does sit-up. Wall ball touches ground overhead

Friday

Friday

Warmup:

Row 750

Posterior Chain

Mobilize

 

Strength:

5×3 Conventional Deadlift

4×2 Sumo Deadlift

 

WOD:

Diane

21-15-9

Deadlift 225/135

HSPU

Thursday

Thursday

Warmup:

PVC Pass x 20  bring hands closer each 5

Footwork Drills ( let’s really dial in our jumping to landing positions) PVC or Barbell

Sots press x15 PVC or Barbelll

Burgener warmup

 

Hit hip mobility hard as well as shoulder

Take the necessary time to ensure a solid bottom position(get comfortable here, live in this position)

 

Strength:

Snatch

Build quickly to 90% of 1 rep max. Once you hit it shed 10#, then go on the minute until you fail. Once you fail a rep that’s it. Be aggressive no misses we don’t miss!!

Go to 50% and hit max unbroken snatch

 

WOD:

3 RFT

10 Chest to Bar Pullups

10 Front Squats 165/115#

10 Burpees

 

Beat my time 4:47

Tuesday

Tuesday

Warmup:

Coach’s choice

 

12 Rds for time:

 

 3 Power Cleans, 135/95 lbs

5 Box Jumps, 24/20 in

7 Pull-ups

 

Cashout: Row 1,000m

Monday

Monday

Dynamic Movements

Mobility as group

Squat Therapy

 

10-15 Reps Strict HSPU or

20-30 sec holds

 

Front Squat:

5 reps at 70%

5-75%

5-85%

5-85%

5-85%

 

WOD:

3RFT

30 Walking lunges

15 TTB

30 Squat Jumps

30 Russian Swings

 

 

 

 

Sunday

Sunday

3 Rds or 20 min of:

25 Double Unders

20 Power Snatches 75/55#

15 Back Squats 75/55#

10 Pullups

400m Run