Sunday

Warm up:

Coach’s Choice

 

Skill Work:

Power snatch

OHS

 

Sunday WOD:

3 rounds of:

10 Power snatches 95/65

10 Overhead squats 95/65

10 Hand release push-ups

10 Shoulder-to-overhead 95/65

10 Front squats 95/65

*every other minute on the minute complete 4 burpees (starting at 0)

 

Saturday

Warm Up:

Coaches Choice

 

Strength/Skill:

4 X 200 Meter Sprints

 

WOD:

20 Min AMRAP

Partner 1: Run 400 M

Partner 2: 8 Squat Cleans (135/95)

               16 Dumbbell Snatches (55/35)

               32 Double Unders

Partners Switch after each 400 M Run

 

 

Friday

WARM UP

Coaches Choice

SKILL WORK

Push Press

STRENGTH

10 minute EMOM

Minute 1-  15 Plated Sit-Ups ( 25/10 )

Minute 2-  10 Pull-Ups

 

WOD

16 Minute AMRAP of:

15 Push Press ( 95/65 )

12 Box Jumps ( 24/20 )

9 Knees 2 Elbow

3 HSPU’s

Thursday

WARM UP

Coaches Choice

SKILL WORK

Bench Press

Sumo Deadlift High Pull

Clean and Jerk

STRENGTH

Bench Press

7 sets of 4 ( Build up to a heavy set of 4 )

 

WOD

6 Rounds for Time of:

7 Clean and Jerks ( 115/80 )

10 SDHP ( 115/80 )

16 Air Squats

Run 100 meter

 

WEDNESDAY

WARM UP

Coaches Choice

SKILL WORK

Squat Cleans

Deadlift

STRENGTH

12 Min EMOM

Minute 1-  10 Ring Push Ups

Minute 2-  2 Squat Cleans,  Build up to a heavy set of 2

 

WOD:

18 Minute AMRAP of:

5 Deadlifts ( 275/185 )

10 KB Swings ( 53/35 )

20 Wall Balls ( 20/ 14 )

Run 200 meter

Tuesday

WARM UP

Coaches Choice

SKILL WORK

Front Rack Lunges

Deadlifts

Shoulder 2 OH

Front Squats

Power Snatches

 

WOD

5 Rounds for Time of :

5 Deadlifts ( 115/80 )

5 Front Rack Lunges

5 Power Snatches

5 Front Squats

5 Shoulder 2 OH

15 Burpees

Monday

WARM UP

Coaches Choice

SKILL WORK

Hang Cleans

Back Squats

Goblet Squats

STRENGTH

Back Squats

5 x 5. Build up to a heavy set of 5

 

WOD

20 Minute AMRAP of:

Ascending ladder; 3,6,9,12,15,18 etc…

Hang Cleans ( 135/95 )

Goblet Squats ( 53/35)

Pull-Ups

Run 100 meters after each round

Sunday

Warmup:

Coach’s Choice

WOD:

10 Wall Climbs

20 Alternating Pistols

30 Push Presses 95/65

40 Box Jumps 24/20

50 KB Swings 53/35

40 T2B

30 Power Snatches 95/65

20 HSPU

10 Wall Climbs

*100m sprint between exercises- start and end with wall climbs

 

 

Saturday

Warm Up:

Coaches Choice

Strength/Skill:

Surprise…….

WOD:

21 Minute AMRAP Partner Workout

One Partner Runs 400m while the other partner does: 

8 Front Rack Lunges 95/65

10 KBs 53/35

16 Wallballs 20/14

20 AbMat Situps 20/14 *Situps are with the Wall Ball*