Saturday ( Partner WOD)

Partner Wod:

20 minutes of:

Both Partners Run 400 m together, then

Partner A does:

2 Power Snatches ( 115/75 )

4 Toes 2 Bar

6 Pistols ( mod: 12 Air Squats )

Partner B does:

100 m Plated Carry (45/25)

Then switch, Partner B picks up where Partner A left off. Score is total rounds completed plus reps

 

Friday

SKILL WORK:

Clean and Jerk

WOD:

18 Minute AMRAP of:

3 Clean and Jerks (155/105)

6 Pull-Ups

9 Box Jumps ( 24/20 )

Thursday

SKILL WORK:

Deadlift

Bench Press

STRENGTH:

Bench Press

5*5*5*4*4*3*3*

* 15 Weighted Sit Ups (45/25)

WOD:

12 Min AMRAP (Ascending Ladder )

By 1’s Deadlifts (225/155)

By 2’s Wall Balls (20/14 )

1 Deadlift, 2 Wall Balls, 2 DL, 4 Wall Balls, 3 DL 6 Wall Balls etc.. Wall Balls will always be double the Deadlifts

Score is completed rounds of Wall balls plus reps.   

Wednesday

SKILL WORK:

OH Squat

Single Arm KB/DB Snatch

STRENGTH:

OH Squats

3-3-3-3-3-3-3-3

Focus and form and technique before progressing in weight !!!!

WOD:

6 Rounds for Time of:

12 KB/DB Snatches (53/35)

12 Goblet Squats (53/35)

12 KB Swings

12 Calorie Row/Air Dyne

Tuesday

SKILL WORK:

Pistols

Hang Cleans

STRENGTH:

10 Minute EMOM of:

Minute 1- 8 pistols (mod: 8 Assisted or 24 Air Squats)

Minute 2- 8 Strict Press

 

WOD:

12-9-6

Hang Cleans (135/95)

Lateral Burpees over Barbell

Toes 2 Bar

Rest 1 minute, Repeat 2 more times for a total of 3 Rounds

Monday

SKILL WORK:

Back Squat

Push Press

OH Barbell Lunge

STRENGTH:

Back Squat w/ 4 HSPU’s between sets

6 x 4 

WOD:

30*20*10*5*

Push Press (95/65)

OH Barbell Lunges (95/65)

HRPU

*200 m Run

Sunday

SKILL WORK:

OH Squats

WOD:

“NANCY”

5 Rounds For Time of:

400 m Run

15 OH Squats (95/65)

Saturday ( Partner WOD)

PARTNER WOD:

3 Rounds for Time of:

400 m Partner Run with Med Ball (20/14) hand off at 200 m

100 Hang Cleans (95/65)

80 Double Unders

60 Back Squats (95/65 )

40 Ring Dips

20 Wall Balls (20/14 )

Reps must be split evenly, one partner works while the other rests

Friday

SKILL WORK:

Power Snatch

WOD:

Power Snatches (95/65) 10 down to 1

Burpees  2 up to 20

For Example;

10 power Snatches

2 Burpees

9 Power Snatches

4 Burpees

8 Power Snatches

6 Burpees

Last round finishes with 1 power snatch and 20 burpees

Thursday

SKILL WORK:

Bent Over Rows

SDHP

Thrusters

STRENGTH:

12 Minute EMOM

Minute 1- 8 Ring Dips

Minute 2- 8 Bent Over Rows

Minute 3- 100 m Run

WOD:

12 Minute AMRAP of:

5 Thrusters (105/75)

6 SDHP (105/75)

7 Box Jumps (24/20)