Monday 06/29/2020:
Snatch Technique [A]
On the 1:30 x 5 Sets:
2 Snatch Drops
2 Tall Snatches
Snatch Technique [B]
On the 2:00 x 5 Sets:
1 Low Hang Power Snatch
1 Power Snatch
1 Low Hang Squat Snatch
1 Squat Snatch
Front Squat (in class)
E2MOM x5
10-8-6-4-2
Set 1: 10 Reps
Set 2: 8 Reps
Set 3: 6 Reps
Set 4: 4 Reps
Set 5: 2 Reps
*if all racks are taken, do FS from ground.
Conditioning (in class)
“7-on-7”
AMRAP 7:
4 Bar Muscle-ups
8 Front Squats (185/135)
12/9 Calorie Bike
16 Toes to Bar
Rest 3 Minutes
AMRAP 7:
4 Bar Muscle-ups
8 Front Squats (155/105)
12/9 Calorie Bike
16 Toes to Bar
*mod jumping bar MU or burpee pull-ups. 200m run if no bikes. Mod v ups for TTB. Front squat weight is heavy but doable in two or less sets
Body Armor
4 Giant Sets:
Max Strict Chest to Bar Pull-ups
15 Weighted Glute Bridges
Rest 2 Minutes Between Sets
HOME WOD:
“7-on-7”
AMRAP 7:
4 Strict Pull-Ups
8 Double Dumbbell Step Back Lunges (50’s/35’s)
12 Pushups
16 Sit-Ups
Rest 3:00
AMRAP 7:
4 Strict Pull-Ups
8 Single Dumbbell Step Back Lunges (50/35)
12 Pushups
16 Sit-Ups
KILOS: 22.5/15
Body Armor
4 Giant Sets:
:30s Max Strict Toes to Bar
:30s Max Dumbbell Bench Press
:30s Max Strict Toes to Bar
Rest 1:30
Tuesday 06/30/2020:
Gymnastic Capacity
Kettlebell Swings (53/35)
Kipping Handstand Push-ups
After Each Round: 50′ Handstand Walk
KILOS 24/16
Conditioning (in class)
“Hot Route”
For Time: (35min cap)
Buy-In: 1 Mile Run
Directly Into 3 Rounds:
16 Single Dumbbell Overhead Lunge (Left)
16 Single Dumbbell Overhead Lunge (Right)
30 Alternating Pistols
10 Devil’s Press (50’s/35’s)
*mod 1600m row for run. Mod 2x air squats for pistols. Mod burpee-slamball overhead for devils press.
Row Conditioning
4 Rounds:
30/21 Calorie Row
Rest 1 Minute
15/12 Calorie Row
Rest 30 Seconds
HOME WOD:
“Hot Route”
With a 18:00 Running Clock…
1 Mile Run
Time Remaining, AMRAP:
50 Double-Unders
35 Air Squats
20 Plank Rows (10/side)
Body Armor
3 Giant Sets:
7 Lower Range Bent Over Rows (single DB)
7 Upper Range Bent Over Rows
7 Full Range Bent Over Rows
Complete left arm, then right, for a single round.
Wednesday 07/01/2020:
 
Primer: (in class)
Every 90s X 5
3 TnG clean and jerks
*build to AHAP
Conditioning (in class)
“Hook and Ladder”
[On the 0:00] (15min cap)
1 Round:
30 Lateral Barbell Burpees
30 Power Clean and Jerks (95/65)
[On the 5:00]
2 Rounds:
15 Lateral Barbell Burpees
15 Power Clean and Jerks (95/65)
[On the 10:00]
3 Rounds:
10 Lateral Barbell Burpees
10 Power Clean and Jerks (95/65)
*barbell weight is light. Goal is sets of 5’s on the barbell.
Body Armor
Not For Score:
3 Sets of 9: Strict Press
3 Sets of 7: Push Press
3 Sets of 5: Push Jerk
After Each Set: 15 Second L-Sit on Parallettes
Capacity Builder
For Time:
Unbroken Deadlifts (185/135)
KILOS
84/61
HOME WOD:
“Hook and Ladder”
On the 0:00
1 Round:
30 Lateral Burpees over Dumbbell
30 Double Dumbbell Hang Power CJ (50’s/35’s)
On the 5:00
2 Rounds:
15 Lateral Burpees over Dumbbell
15 Double Dumbbell Hang Power CJ (50’s/35’s)
On the 10:00
3 Rounds:
10 Lateral Burpees over Dumbbell
10 Double Dumbbell Hang Power CJ (50’s/35’s)
KILOS: 22.5’s/15’s
Body Armor
AMRAP 5:
5 Tempo Double DB Push Press*
Max Pushups
*Tempo – 5s down, regular speed up.
Thursday 07/02/2020:
TBD
HOME WOD:
TBD
Friday 07/03/2020:
Clean and Jerk Technique
On the 1:30 x 5 Sets:
2 Muscle Cleans
2 Tall Cleans
1 Push Jerk
1 Split Jerk
Clean and Jerk
On the 2:00 x 5 Sets:
1 Low Hang Power Clean
1 Push Jerk
1 Low Hang Squat Clean
1 Split Jerk
Back Squat (in class)
Every 2min X 3
“3-6-12”
3 Reps
6 Reps
12 Reps
*sets are heavy. 80%, 70%, 60%
Conditioning (in class)
“Red Zone”
For time: (16min cap)
Hang Power Snatch (75/55)
Thrusters (75/55)
*barbell weight is light. Movements should be doable in 2 sets or less.
Body Armor
3 Rounds:
45 Seconds Banded Pull-Aparts
45 Seconds Hollow Rocks
45 Seconds Banded Tricep Extensions
45 Seconds Banded Good Mornings
Rest 1 Minute Between Rounds
HOME WOD:
“Red Zone”
Single DB Hang Power Snatches (changing every 5)
Single DB Goblet Thrusters
Dumbbell – 50/35
KILOS: 22.5/15
Body Armor
3 Giant Sets on each leg:
5 Tempo Bulgarian Split Squats (5s down, 5s up)
10 Regular Bulgarian Split Squats
Rest as needed between sets.
Saturday 07/04/2020:
“Murph”
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
*wear a weighted vest for RX*