Friday
SKILL WORK:
Clean and Jerk
WOD:
4 Rounds of:
Run 400 m
10 Clean and Jerks (135/95)
SKILL WORK:
Clean and Jerk
WOD:
4 Rounds of:
Run 400 m
10 Clean and Jerks (135/95)
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
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 )
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)
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
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
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 )
SKILL WORK:
Thrusters
WOD:
“FRAN”
21-15-9 of:
Thrusters (95/65)
Pull-Ups
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
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
