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

Sunday

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

Saturday

Warm Up:

Coaches Choice

 

WOD:

400 Meter Partner Med Ball Run

20 TTB

30 Burpees to 6″ Target

 

Split Reps Evenly

Friday

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

Thursday

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. 

WEDNESDAY

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

 

 

Tuesday

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 !!!

 

 

Monday

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

Sunday

WOD:

18 Minute AMRAP of:

200m Plated Carry (45/25)

10 OH Squats (75/55)

10 Wall Balls (20/14)

10 Ring Dips

Saturday (Partner Wod )

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