Strength
1. Build up to a 1 rm Clean and Jerk.
Teams of 3. 30 Minute Amrap.
20 Thrusters 135,95
20 Lateral Burpees
20 Pull Ups
Friday 9-14-18
1. Power Snatch + Full Snatch- 5x1@65%
2. Snatch Balance w 3 second pause- 3x3@60%.
“Gaining Ground”
3 Rounds. 1 min rest after first round. 2 min rest after second round.
400 meter Row
400 M Run
10 Power Clean 135, 105
Thursday 9-13-18
1. Sumo Deadlift- 5x3 All Sets at 60-65%.
2. KB Side Bends- 5x10
“Spring Forward”
4 Rounds. Each Round starts with 4 Broad Jumps for distance.
Followed by…
20 Kettle Bell Swings
20 Walking lunges
10 Deficit Handstand push ups
Wednesday 9-12-18
Skill-
1A. 3x10 Toenail ring Muscle Up
1B. 3x20 GHD sit ups or Ab Mat
“6th Gear”
21-15-9
Power Snatch 75,55
Lateral Burpee
70 Double Unders after each round.
Monday 9-10-18
Strength
1) 6x2 Push Press.
"Dead End"
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30 Calorie Row
Midline Conditioning( on your own)
3 Rounds For Time:
100 Double-Unders
25 GHD Sit-ups
Saturday 9-8-18
1) Tempo Back Squat
6 Sets of 2
Climbing to a moderate load. 5 second negative, 1 second pause in bottom.
2) "Darkwing Ducks"
3 Rounds For Time w/ a partner.
120 Air Squats
30 Burpees
30 Hang Power Cleans (155/105)
Accessory: 100 Barbell curls
Friday 9-7-18
Movement Wod
3 rounds
10 Side lunge (5 each side)
8 Down dog to push up
6 Hollow body hollow arch on bar.
"Professor Chaos”
For Time:
30 Chest to Bar Pull-Ups
800 Meter Run
15 Power Snatches (135/95)
800 Meter Run
15 Power Snatches (135/95)
800 Meter Run
30 Chest to Bar Pull-Ups
*Athletes choose a weight on the barbell they can do 15+ reps unbroken. Same with pull ups. This doesnt mean we have to do 15+ unbroken reps it just means possible.
Wednesday 9-6-18
1) Tempo Deadlift
7 Sets of 3
Regular pull off ground, 5 second negative.
*After each set, complete 25′ Handstand Walk
"Melted Barrels"
For Time:
200 Meter Run, 21 Deadlifts (225/155)
200 Meter Run, 18 Strict Handstand Push-ups
200 Meter Run, 15 Deadlifts (225/155)
200 Meter Run, 12 Strict Handstand Push-ups
200 Meter Run, 9 Deadlifts (225/155)
200 Meter Run, 6 Strict Handstand Push-ups
*If you cant do handstand push ups, sub for strict press. Something you could do 15+ reps unbroken.
Tuesday 9-4-18
Back Squat
All Sets completed “On the 3:00”
6 Reps @ 72%
4 Reps @ 78%
2 Reps @ 82%
6 Reps @ 74%
4 Reps @ 80%
2 Reps @ 84%
6 Reps @ 76%
4 Reps @ 82%
2 Reps @ 86%
“Lace Up”
AMRAP 15:
60 Dumbbell Snatches (50/35)
50 Wallballs (20/14)
40/30 Calorie Row
30 Burpee Box Jumps (24/20)
10 Bar Muscle-ups
Monday 9-3-18
"Freedom Fire"
30 MINUTE AMRAP
Buy in: 60 HSPU
5 Power Clean
10 Front Squat
5 Jerk
50 Double Under
Cash out: 60 Pull ups