Saturday
1) Build up to a heavy Snatch Pull + Full Snatch.
Partner Wod: AMRAP 20
4 Rope Climbs
9 Power Cleans 185, 135
11 Strict Pull ups
11 Box Jumps
Friday 8-15-18
1) Sumo Deadlift- Build up to a heavy set of 10.
2) Med Ball Hamstring Curls- 4x10
“Death Race”
7 Rounds
250 m row
10 KB/DB Front Squat 45,25 or 50,30 if dumbbells.
Accessory: 3 sets of max reps GHD or Ab mat sit up.
Advanced accessory: 3x:max prone hold.
Thursday 9-16-18
Movement WOD
3 rounds
:60 Goblet squat
:60 Sumo Deadlift hi pull
:60 Overhead Squat
5 minute transition...
“Wonder World”
Every 4 minutes until you get caught by the clock or 30 min cap. Pick a weight on the dumbbell you can do 20+ reps fresh.
12 Dumbbell Curl to Press (capable of 20+ reps)
12 Perfect Push Ups (2,0,x,1)
12 Perfect Ring Rows (2,0,x,1)
Tuesday 8-14-18
Spend 10 Minutes going through the following snatch complex with a bar or training bar. 1 Halting Snatch Deadlift, 1 Snatch Pull, 1 power Snatch + 1 full Snatch x 2. The Goal is to break up the movement, make corrections and get a better feel for how the bar and body work together.
“Damaged Cells”
The workout will go in heats of 3 athletes. Follow the leader style every 90 seconds till you have completed 3 rounds
Station 1- 30,20 calories on the assault bike
Station 2- 30,20 calories on the rower
Station 3- 30 Box Jumps 24,20
Station 4- 40 Dumbbell hang power Snatch 50,35
Station 5- 30 Wall Balls 20,14
Station 6- 3 Rope Climbs
Station 7- Rest 3 minutes and then start over.
If you get caught by the person behind you it is a 30 Double under penalty and you must jump back in as soon as you are done.
Monday 8-13-18
Strength
1) Front Squat- Build up to a heavy single in 18 minutes. If you go over 100% then no dropset. If you stay under 100% then do a dropset @-20%x2
Met Con
"Sweet Cheese its”
Buy In: 6 Minutes to build up to a heavy 5 Rep strict press from the floor.
4 Minute Amrap
10 Thruster 95, 65
10 Strict Pull up
Rest 2 Minutes
4 Minute Amrap
10 Push Press 95,65
10 Pull up
2 minutes rest
4 minute Amrap
10 Power Cleans 95,65
10 Toes 2 bar
Saturday
“Sasquatch”knows 575
Teams of 3:
For Time (30 Minute Time Cap):
250 Cl530ean 4oand Jerks
*On the 0:00, 5:00, 10:00, 15:00, 20:00:
45/30 Calorie Row
30 Toes to Bar
Weight Climbs Every 50 Reps: You guys are there Turn They're gonna try to come to all of your kettle Bells and put them down so spread your cannibals out a little bit more now that you know what team you're on
Weight 1: 95/65
Weight 2: 115/80
Wright 88 575 you v3: 135/95
Weight 4: 155/105
Wright vs3mp5: 185/135
Athletes will find teams of 3 for this triplet workout. The goal is to complete 250 clean and jerks at climbing weights within a 30 minute time cap. The workout is either for time, or as many reps as possible in 30 minutes. Add a second for every rep not complete. For example, 200 clean and jerks would be scored as 30:50.
Thursday 8-9-18
1) Strict Press
Every 2 Minutes, for 10 Minutes (5 sets) of:
Set 1 – 5 reps @ 70%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%
Immediately followed by…
Every 2 Minutes, for 4 Minutes (2 sets) of:
Strict Press x 8 reps @ 75%
2) Three rounds for time of:
500 Meter Row/400 m run/ 30,20 bike
15 Toes to Bar
15 Strict Handstand Push-Ups
Wednesday 8-8-18
1) Single arm dumbbell row- 4x6
“Lead Foot”
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups
Monday 8-5-18
1. Power Clean
Build to 10 Rep Max
2. “Jump City”
For Time:
1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (155/105)(135,95)(95,65)
2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (155/105)
3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (155/105)
Saturday 8-4-18
"War Path"
20-15-10-5
Toes 2 bar
400 m Run
Rest 3 minutes
40-30-20-10
Burpee to plate
50 Double Unders
Rest 3 minutes
30 Overhead Squats 105,80