Thursday

SKILL WORK:
Front Squat
Squat Clean

STRENGTH:
Front Squat
5-5-4-4-3-2-1

WOD:
14 Minute AMRAP of:
3 Squat Cleans (135/95)
4 HSPU
5 Burpees 

Wednesday

SKILL WORK:
OH Squat
KB/DB Snatch

STRENGTH:
12 min EMOM of:
Minute 1- 1-2 Rope Climbs
Minute 2- 5-7 OH Squats

WOD:
14:30 AMRAP of:
10 Calories
10 KB/DB Snatches (53/35)
10 Wall Balls
20 Double Unders /100 m Run

Tuesday

SKILL WORK:
Hang Cleans
Deadlifts

STRENGTH:
Deadlifts
6 x 3

WOD:
16 Minute Ascending Ladder by 3’s of:
Hang Cleans (135/95)
Pull-Ups
Air Squats

Monday

SKILL WORK:
Push Press
Back Squat
Back Rack Lunges
Bench Press

STRENGTH:
Bench Press
5 x 5 ( Build to a heavy set of 5 )

WOD:
4 Rounds for Time of:
10 Push Press (115/80)
10 Back Squats (115/80)
10 Back Rack Lunges (115/80)
20 Sit-Ups
Run 100

Sunday

SKILL WORK:
Single Arm OH Squats

WOD:

3 Rounds of:
12 Single Arm OH Squats (53/35)
21 KB Swings (53/35)
Run 400

Saturday ( Partner WOD)

PARTNER WOD:
25 Minute AMRAP of:

Partner A does,
5 Hang Cleans (115/80)
7 Pull-Ups
9 KB swings (53/35)
11 Box Jumps (24/20)

While Partner B Runs 300 m

Partner B picks up where Partner A leaves off

Friday

SKILL WORK:

Thrusters

WOD:

21-15-9-15-21

Thrusters (95/65

Burpees

 

 

 

Thursday

SKILL WORK:
Clean and Jerk
Strict Press

STRENGTH:
Strict Press
Find a 1 RM

WOD:
17 min Ascending Ladder:
3*6*9*12*15*18*21*etc…..of:
Wall Balls (20/14)
Toes 2 Bar
*3 Clean and Jerks (145/105)
After every round of wall balls and toes 2 bar, 3 Clean and Jerks

Wednesday

SKILL WORK:
Front Squats
Deadlift

STRENGTH:
Front Squats
5 x 5 ( 70% of 1 RM )

WOD:
6 Minute AMRAP of:
4 HSPU
5 Deadlifts (*)
6 Box Jump Overs
Rest 1 Minute and repeat 2 more times

* RX weight increases with each AMRAP
1st AMRAP (135/95)
2nd AMRAP (185/125)
3rd AMRAP (225/155)

Tuesday

SKILL WORK:
Power Snatch
Hang Snatch

STRENGTH:
Power Snatches
6 x 3
Build to a heavy set of 3

WOD:
16 Minute AMRAP of:
5 Hang Snatches (95/65)
10 Pull-Ups
15 Air Squats