Sunday
WARM UP
Coaches Choice
SKILL WORK
OH Squats
WOD
12 min AMRAP of:
20 Burpees
20 OH Squats ( 75/45 )
20 Pull-Ups
WARM UP
Coaches Choice
SKILL WORK
OH Squats
WOD
12 min AMRAP of:
20 Burpees
20 OH Squats ( 75/45 )
20 Pull-Ups
WARM UP
Coaches Choice
SKILL WORK
Hang Squat Cleans
Push Press
PARTNER WOD
22 Minute AMRAP of:
One partner does:
7 Hang Squat Cleans ( 95/65 )
7 Push Press ( 95/65 )
7 Knees 2 Elbow
While the other partner does:
100 meter OH Plated carry ( 45/25 )
Switch when partner comes back from OH carry, pick up where other partner left off. Score is total rounds of barbell movements
WARM UP
Coaches Choice
SKILL WORK
SDHP
Hang Cleans
Thrusters
STRENGTH
Bent Over Rows
4 x 8
WOD
18 Minute AMRAP of
5 Thrusters ( 95/65 )
7 Hang Cleans ( 95/65 )
9 SDHP ( 95/65 )
WARM UP
Coaches Choice
SKILL WORK
Deadlift
WOD
4 rounds of:
1 Minute of Pull-Ups
1 Minute of Box Jumps
1 Minute of KB swings ( 53/35 )
1 Minute of Deadlifts ( 185/125 )
1 Minute of Rest
You will need a partner to count your reps. Your score is max reps accumulated after 4 rounds. After WOD is done, the clock will re set and you will count reps for your partner. Scale or modify as needed. Try to stay consistent.
WARM UP
Coaches Choice
SKILL WORK
Front Squats
Power Cleans
STRENGTH
Front Squats
5 x 5 Build up to a heavy set of 5
WOD
18 minute AMRAP of:
6 Power Cleans ( 155/115 )
8 Burpees
10 Toes 2 Bar
Run 100 meter
WARM UP
Coaches Choice
SKILL WORK
Floor Press
Ring Dips
Power Snatch
STRENGTH:
10 Minute EMOM of:
Minute 1- 8 Ring Dips
Minute 2- 8 Floor Press ( 75% of body weight )
WOD
2 Rounds of
50 Weighted Sit Ups ( 25/10 )
40 HRPU
30 Goblet Squats ( 53/35 )
20 Power Snatches ( 95/65 )
10 Wall Walks
WARM UP:
Coaches Choice
SKILL WORK:
Deadlift
Push Press
OH Plated Lunges
STRENGTH:
Deadlifts
8 x 3
Build up to a heavy set of three
WOD:
40 * 30 * 20 * 10 *
Push Press ( 95/65 )
Wall Balls ( 20/14 )
OH Plated Lunges ( 45/25 )
* Run 100 meters
40 push press, 40 Wall Balls, 40 OH Plated Lunges , Run 100 m 30 push press, 30 wall balls , 30 OH Plated Lunges Run 100m etc….
