Friday

SKILL WORK:

Clean and Jerk

WOD:

4 Rounds of:

Run 400 m

10 Clean and Jerks (135/95)

 

 

Thursday

SKILL WORK:

Power Snatch

Power Clean

Squat Clean

Push Jerk

STRENGTH:

8 Minute EMOM of:

1 Clean Complex at the top of every minute, Clean Complex =1 Power Clean, 1 Squat Clean, 1 Push Jerk ( without putting the barbell down ) Build up in weight

WOD:

15 minute AMRAP of:

5 Power Snatches (115/80)

10 Back Squats (115/80)

10 Ring Rows

Wednesday

Option # 1

WOD:

5 Rounds for time of:

20 KB Swings (53/35)

20 Box Jumps (24/20)

Run 200 m

20 Burpees

20 Wall Balls (20/14)

***40 Minute Cap***

Option # 2

PARTNER WOD ( Split reps evenly )

5 Rounds for time of:

30 KB Swings (53/35)

30 Box Jumps (24/20)

Run 300 m (together)

30 Burpees

30 Wall Balls (20/14 )

Tuesday

SKILL WORK:

KB High Pulls

Push Press

Ring Push Ups

STRENGTH:
Bench Press

5-5-4-4-3-2-1

WOD:

18 min AMRAP of:

8 Push Press (95/65)

8 Toes 2 Bar

8 Ring Push Ups

8 KB High Pulls (53/35)

 

Monday

SKILL WORK:

Front Squat

Deadlift

STRENGTH:

Front Squats

6 x 4

WOD:

10 Rounds of :

3 HSPU

6 Deadlifts ( 225/155 )

12 Pull-Ups

24 Douuble Unders

Sunday

SKILL WORK 

Squat Snatch

STRENGTH

Squat Snatch

Spend 10-15 min focusing on proper form and technique

WOD

*10*20*30*40*

Push Ups

Air Squats

Weighted Sit ups ( 45/25)

* Run 200 

WOD starts and finishes with a 200 m run

 

 

Saturday

Partner WOD:

22 min AMRAP of

One partner does:

10 Hang Cleans ( 95/65 )

10 Front Rack Lunges (95/65)

10 Push Press (95/65 )

10 Knees 2 Elbow

One partner does:

100 m Farmers Carry ( 53/35 )

 

Friday

SKILL WORK:

Thrusters

WOD:

“FRAN”

21-15-9 of:

Thrusters (95/65)

Pull-Ups

Thursday

SKILL WORK:

Deadlift

Power Clean

STRENGTH:

Deadlifts

5 x 5 Build up to a heavy set of 5

WOD:

10-1 of Power Cleans (155/105)

20-2 of Wall Balls (20/14)

*6 Ring dips after each round*

For Example

10 Power Cleans

20 Wall Balls

*6 Ring Dips

9 Power Cleans

18 Wall Balls

*6 Ring Dips etc…..

Power Cleans descend by 1’s, Wall Balls by 2’s, Ring Dips stay the same

Wednesday

SKILL WORK:

Bent Over Rows

Push Press

WOD:

30 seconds of work, 30 seconds of rest for 30 minutes. Move from station to station. Score is total reps accumulated of:

KB Swings (53/35)

Calorie Row or Air Dyne

Push Press (95/65)

Bent Over Rows (95/65)

Air Squats