Monday
SKILL WORK:
Power Clean
Push Jerk
STRENGTH:
Strict Press
6 x 3 Build to a heavy set of three
WOD:
17 Minute AMRAP of:
10 Power Cleans (135/95)
5 Burpees
10 Push Jerks (135/95)
5 Burpees
Run 100 m
SKILL WORK:
Power Clean
Push Jerk
STRENGTH:
Strict Press
6 x 3 Build to a heavy set of three
WOD:
17 Minute AMRAP of:
10 Power Cleans (135/95)
5 Burpees
10 Push Jerks (135/95)
5 Burpees
Run 100 m
SKILL WORK:
SDHP
Hang Clean
WOD:
5 Rounds of:
10 SDHP (95/65)
15 KB Swings (53/35)
10 Hang Cleans (95/65)
15 KB Swings
Run 200 m
Warm Up:
Coaches Choice
WOD:
400 Meter Partner Med Ball Run
20 TTB
30 Burpees to 6″ Target
Split Reps Evenly
SKILL WORK:
Hang Squat Clean
WOD:
“Runnin’ Beth” (Haynes)
21*15* 9*
Hang Squat Cleans ( 95/65)
Ring Dips
*Run 300 m after each round
SKILL WORK:
Clean and Jerk
Power Snatch
Thruster
STRENGTH:
Build up to a heavy Clean and Jerk
WOD:
9 Minute AMRAP of:
5 Power Snatches (95/65)
10 Wall Balls (20/14)
REST 3 MINUTES then,
9 Minute AMRAP of:
6 Thrusters (95/65 )
9 Pull-Ups
Your score will be total full rounds added together plus full reps added together, so if you get 8 plus 1 and 7 plus 2, your final score will be 15 plus 3.
SKILL WORK:
Front Squats
Deadlifts
STRENGTH:
Front Squats
Build to a heavy 1 rep max
WOD:
5,4,3,2,1 minute AMRAPS, with 1 minute rest between each of:
5 Deadlifts (275/185)
8 Burpee Box Jumps
SKILL WORK:
Shoulder 2 Overhead
Back Rack Lunges
WOD:
400 m Run, then
40-30-20-10 of:
Shoulder 2 OH (105/75)
Back Rack Lunges (105/75)
KB Swings (53/35)
then, 400 m Run
The 400 m run is at the beginning and end of the WOD only !!!
SKILL WORK:
Hang Cleans
STRENGTH:
12 minute EMOM:
minute 1- 20 weighted sit ups (45/25)
minute 2- 30 double unders
WOD:
21*15*9*15*21*
Hang Cleans (135/95)
Toes 2 Bar
*Run 200 m
WOD:
18 Minute AMRAP of:
200m Plated Carry (45/25)
10 OH Squats (75/55)
10 Wall Balls (20/14)
10 Ring Dips
Partner Wod:
Max Reps at each station, 3 minutes per station:
Knees 2 Elbow
KB Swings (53/35 )
Goblet Squats (53/35)
OH Plated Lunges ( 45/25 )
Calorie Row
Wall Walks
100 m Run
Burpees
Every rep counts as 1 except wall walks and 100 m sprints, they each count as 10. Only one partner works at a time
