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)
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)
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.
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.**
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
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
SKILL WORK:
OH Squat
WOD
4 Rounds of
15 OH Squats ( 95/65)
25 weighted Sit Ups (45/25 )
Run 300
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.
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 )
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
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
