Sunday
Warm Up:
Coach’s Choice
Skill Work:
Front Squat
WOD:
“Cooley Crippler”
5 rounds for time of:
10 Front Squats 115/75
15 Barbell Stationary Lunges 115/75
20 Wall Balls 20/14#
25 Box Jumps 20″
Warm Up:
Coach’s Choice
Skill Work:
Front Squat
WOD:
“Cooley Crippler”
5 rounds for time of:
10 Front Squats 115/75
15 Barbell Stationary Lunges 115/75
20 Wall Balls 20/14#
25 Box Jumps 20″
Warm Up:
Coaches Choice
WOD:
Teams of THREE
4 Rounds
200 Meter Run
30 Power Cleans (155/115)
30 Toes to Bar
30 Burpees
200 Meter Run
Warm Up:
400 Run/500 Row
Banded Stretching
Hollow Rocks
Wall Sits
Frankensteins
Inch Worms
Strength/Skill:
4 x 4 Strict Press
WOD:
“Helen 2.0”
6 Rounds
400 Meter Run
21 KBs (53/35)
12 Pull Ups
Warm Up:
Run/Row
PVC Warm Up
Squat Therapy
15 KBs
25 Situps
15 KBs
25 Situps
Run 200
Strength/Skill:
Back Squat
5 x 5
*First two sets @ 75%, last three @ 85%
WOD:
400 Meter Run
45 Thrusters (95/65)
45 Box Jumps (24/20)
400 Meter Run
Warm Up:
Coaches Choice
Strength:
8 MIN EMOM Complex
@75%
1 Clean
2 Front Squats
1 Jerk
WOD:
24 Min EMOM
Min 1- 5 Squat Snatches (135/95)
Min 2- 10 HSPU (Work Strict) (20 DBs Presses)
Min 3- 30 Double Unders (90 Singles)
Warm Up:
Coaches Choice
Strength/Skill:
Tabata Row
WOD:
10-1
Deadlifts 275/155
Toes to Bar
Burpees
Skill Work:
Overhead Squats
Sumo Deadlift
WOD:
26 min AMRAP
200 m run
6 OHS 135/95#
12 Sit-ups
20 Double Unders
6 SDHP 135/95#
12 Box Jump Overs 24/20″
PARTNER WOD: 30 minute time cap
One partner does
10 Deadlifts ( 95/65 )
5 Hang Squat Cleans ( 95/65 )
While the other partner does
Sit-Ups
Switch when Partner is done doing barbell movements
Your goal is to get to 600 total sit ups. Keep a running count of total sit ups. But at the 100 total sit up mark, both partners run 100 meters. At the 200 total sit up mark both partners run 200 meters. At the 300 total sit up mark, both partners run 300 meters. At the 400 total sit up mark both partners run 400. And at the 500 total sit up mark , both partners run 500 meters.
WARM UP
Coaches Choice
SKILL WORK
Power Clean
Push Jerk
WOD
7 Rounds for Time of:
*7 Power Cleans ( 115/80 )
*7 Push Jerks ( 115/80 )
*7 Bar Push-Ups
15 Box Jumps ( 20/14 )
*The barbell is not to leave your hand until you get to the box jumps. A 3 burpee penalty for everytime you take your hands off. The burpees are to be done as soon as your hands come off the barbell, not at the end of the WOD. Any Shoulder 2 Overhead movement may be used.
WARM UP
Coaches Choice
SKILL WORK
Power Snatch
STRENGTH
10 Minute EMOM of
Run 100 meter and then do 20 double unders, all in same minute (mod: 50 singles )
WOD
30-20-10 of:
Power Snatch, Set of 30 ( 75/45 ),Set of 20 ( 95/65 ),Set of 10 ( 115/75 )
Back Squat, Set of 30 ( 75/45 ),Set of 20 ( 95/65 ),Set of 10 ( 115/75 )
KB Swings ( 53/35 )
Run 100 meter
Increase the weight as the rep scheme decreases
