Friday

SKILL WORK:

Clean and Jerk

STRENGTH:

Clean and Jerk

10-12 Minutes to work on form and technique

WOD:

“Double Grace”

60 Clean and Jerks (135/95)

Thursday

SKILL WORK:

Bench Press

Deadlift

STRENGTH:

Bench Press

5-5-4-4-3-3-2-2 

WOD:

20 min AMRAP of:

400 m Run then,

6 Deadlifts (225/155 )

5 Wall Balls ( 20/14 )

6 Deadlifts

10 Wall Balls

6 Deadlifts

15 Wall Balls

etc….

Wod starts with a 400 meter run, then 6 deadlifts and 5 wall balls. For each round you increase the wall balls by 5 reps. Deadlifts always stay at 6 reps. At the 11 minute mark you run another 400 meters and pick up your reps where you left off when you get back.  Score is rounds of wall balls completed plus additional reps.

WEDNESDAY

SKILL WORK:

Power Snatch

Squat Clean Thruster

STRENGTH:

Squat Clean Thruster

Take 10-12 minutes to find a 1 RM

Focus on form and technique

WOD:

30 Power Snatches (75/55)

30 Burpees

20 Power Snatches (95/65)

20 Burpees

10 Power Snatches (115/80)

10 Burpees

5 Power Snatches (135/95)

5 Burpees

**Notice as the Rep scheme goes down, the weight increases. Scale appropriately.**

 

Tuesday

SKILL WORK:

Hang Squat Cleans

STRENGTH:

10 minute EMOM of:

Minute 1- 8 Ring Dips

Minute 2- 100 meter Sprint

WOD:

16 minutes of:

10 Hang Squat Cleans (95/65 )

10 Pull Ups

10 KB Swings ( 53/35 )

Run 100 m or 20 Double Unders

Monday

SKILL WORK:

Deadlift

Push Jerk

STRENGTH:

Deadlifts

8 x 3

Building up in weight to find a heavy set of 3

WOD:

5 Minute AMRAP of:

5 Push Jerks ( 155/105 )

7 Toes 2 Bar

9 Box Jumps

Rest 1 Minute, Repeat for a total of 3 x, pick up where you left off

Sunday

SKILL WORK:

OH Squat

WOD

4 Rounds of

15 OH Squats ( 95/65)

25 weighted Sit Ups (45/25 )

Run 300

Saturday Partner WOD

Partner WOD :

120 Wall Balls (20/14)

Run 200

100 Chest 2 Bar Pull-Ups

Run 200

80 Goblet Squats (53/35)

Run 200

60 Burpees

Run 200

40 Shoulder 2 OH (115/80 )

Run 200

20 Wall Walks

Run 200

Split reps evenly. Run Together. 

Friday

SKILL WORK:

OH SQUAT

Thruster

STRENGTH:

OH Squat

Build up to a heavy set of 3. Form and technique is the main focus

WOD:

For Time:

100 Thrusters (95/65 )

 

Thursday

SKILL WORK:

Power Clean

Deadlift

STRENGTH:

10 Minute EMOM of:

Minute 1- 6 Front Squats

Minute 2- 8 Ring Dips

WOD:

3 Rounds of:

10 Power Cleans (135/95)

15 Deadlifts (135/95)

20 Walking Lunges ( no weight )

25 Air Squats

Run 400 m

Wednesday

SKILL WORK:

Bent Over Rows

WOD:

Run 200 m

10 HSPUs

20 Box Jumps (24/20)

30 Bent Over Rows (95/65)

40 Ring Push Ups

50 KB Swings (53/35)

Run 400

Then go back up the ladder starting with 50 KB swings and finishing with 200 m run