Saturday

Saturday

In teams of 2 for time:

Perform the following

1 Deadlift 115/75#

2 Hang Power Cleans 115/75

3 Thrusters 115/75#

4 Toes to Bar

5 Pushups

6 Burpees

7 Deadlifts

8 Hang Power Cleans

9 Thrusters

10 Toes to bar

11 Pushups

12 Burpees

 

*Partner A holds plate overhead while partner B works. Switch When Plate comes down. Go through the reps like the Christmas song Days of Christmas

 

1 Deadlift

2 HPC, 1 Deadlift

3 Thrusters, 2 HPC, 1 Deadlift etc….

Friday

Friday

Warmup:

8 min Med Ball Pass

Bench Prep

Stabilizer routine

 

EMOM16

5 Floor Press 75%1rm

6 Ring Dips

 

Sprints:

6×100 Rest 30

4×200 rest 60

2×400 rest 120

 

 

Thursday

Thursday

Warmup:

w/ Bar only

Clean and jerk review

Squat Prep

Jerk Prep

 

Mobility

 

Strength:

12 Min to establish 1 rep max bear complex

 

 

WOD:

4 Rds for time:

4 Clean and Jerk 225/135#

200m Run

20 KB Swings 53/35#

200m Run

Wednesday

Wednesday

Warmup:

Agility Ladder 5yrd burst

KB Uppercuts x 20 each side

 

Skill-

20min

Handstand Walk Progressions

L-Sits

 

WOD:

500m Row

50 Burpee Box Jumps 24/20″

500m Row

 

 

 

Monday

Monday

3 Rds:

1 Arm KB OH Squat x 10 each arm. If possible do 2 KB’sx10

Walking pushups sideways and forward length of gym and back

10 PVC OH Squats, 3rd round use empty bar if possible

 

Mobility:

1st Rib

Dynamic Movement (Pinned)

 

OH Prep With Barbell

Bottom hold and walk forward and back

SOTS Press with PVC (Bar if possible0 Accumulate 15 Reps

 

Strength:

OH Squats

4×3 @70%

3×2@80%

2×1@95%

 

WOD:

AMRAP 13

10 OH Squats 95#/65#

20 Double Unders

10 Goblet Squats 53#.35#

10 TTB

 

 

 

Saturday

Saturday

Dynamic Warmup

 

Group Mobility

 

Speed Work

5-10-15 Sprint Drill

 

WOD:

10 Rope Climbs

15 Wall Walks

50 Wall Balls

100 Knees to Elbow

Friday

Friday

12 Min Turkish Get Up Routine

Try to hit 6 each side

 

Mobility

Double Under Practice

 

WOD:

“Barbara”
5 RFT:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
Rest EXACTLY 3 minutes between rounds.

Extra Work:

Rowing:

3x750m rest 1 min

Thursday

Thursday

Warmup:

1000m Row at 2k pace

Squat Therapy

Squat Mobility

 

Front Squat

6×4

Climbing

 

WOD:

30 Deadlifts 155/105

then 9-7-5

Bar facing burpees

Hang Cleans (Full squat) If it doesn’t say power it’s a squat!!

Wednesday

Wednesday

Warmup:

2 sets

Partner assisted ring row resist, push up resist

20 leg raises on ground

Hollow Rock 30 sec

Superman 30 sec

 

Mobility

 

Strength:

Bench 5×5

Push Press 5×5

 

WOD:

For time:
30-20-10-20-30 reps of:
KBS, 53/35
Box Jumps, 24/20″ – games standards
400m Run after ever round.

 

If slick outside sub run for row.

Tuesday

Tuesday

Warmup:

3 sets

Band Pull aparts 20reps

KB Swings 20 reps

Jumping Jacks

Situps

 

Strength:

Snatch Grip DL Hit positions 1 inch off ground, above knee, stand it up

6×2 @110% 1 RM Snatch

 

WOD:

5-4-3-2-1

Muscle Ups (Scaled, 2 pullups, 2 ring dips

Power Snatch 165/105