Monday 04/27/2020:
Snatch Technique A
(On the 0:00)
Snatch Grip Sotts Press (0:00 – 4:00):
3 Sets of 5
Snatch Drop (4:00 – 8:00):
4 Sets of 4
Snatch Balance (8:00 – 12:00):
5 Sets of 3
Snatch Technique B
(On the 12:00)
On the 1:30 x 5 Sets:
1 Pausing High Hang Squat Snatch
2 Hang Squat Snatches (Knee Level)
Stamina Squats
On the Minute x 10:
1 Front Squat
3 Back Squats
Conditioning
“Wet Willy”
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65)
9 Overhead Squats (95/65)
6 Hang Power Snatches (95/65)
Max Calorie Row with Time Remaining
Rest 4 Minutes
AMRAP 4:
2 Rounds:
12 Deadlifts (115/85)
9 Overhead Squats (115/85)
6 Hang Power Snatches (115/85)
Max Calorie Row with Time Remaining
Rest 4 Minutes
AMRAP 4:
1 Round:
12 Deadlifts (135/95)
9 Overhead Squats (135/95)
6 Hang Power Snatches (135/95)
Max Calorie Row with Time Remaining
KILOS
**1st AMRAP:** 43/29
**2nd AMRAP:** 52/38
**3rd AMRAP:** 61/43
HOME WOD:
AMRAP 15:
1 Double Dumbbell Hang Squat Clean
1 Double Dumbbell Thruster
30 Double Unders
2 Double Dumbbell Hang Squat Cleans
2 Double Dumbbell Thrusters
30 Double Unders
3 Double Dumbbell Hang Squat Cleans
3 Double Dumbbell Thrusters
30 Double Unders
Continue to Add (1) Rep to Dumbbell Movements Per Round
BODY ARMOR
3 Rounds:
Minute 1: Work
:20 Seconds Max Dumbbell Floor Press
:20 Seconds Dumbbell Hold at Extension
:20 Seconds Max Push-ups
Minute 2: Rest
NO EQUIPMENT
AMRAP 15:
1 Odd Object Hang Squat Clean
1 Odd Object Thruster [VIDEO]
30 Line Hops
2 Odd Object Hang Squat Cleans
2 Odd Object Thrusters
30 Line Hops
3 Odd Object Hang Squat Cleans
3 Odd Object Thrusters
30 Line Hops
Continue to Add (1) Rep to Odd Object Movements Per Round
HOW TO CREATE AN ODD-OBJECT [VIDEO]
BODY ARMOR
3 Rounds:
Minute 1: Work
:20 Seconds Max Dumbbell Floor Press
:20 Seconds Dumbbell Hold at Extension
:20 Seconds Max Push-ups
Minute 2: Rest
Tuesday 04/28/2020:
Gymnastic Conditioning
On the Minute x 10:
1 Set of Strict Handstand Push-ups
Conditioning
“Body Bag”
Pull-ups
Sandbag Cleans (100/70)
Burpees
KILOS 45.5/31
Aerobic Threshold Intervals
On the 3:00 x 7 Rounds:
400 Meter Run
HOME WOD:
“Oxygen”
3 Rounds:
25 Strict Pull-ups
400 Meter Run
50 Sit-ups
800 Meter Run
Body Armor
Alternating Tabata:
  1. Banded Pull Aparts
  2. Hollow Rocks
NO EQUIPMENT
“Oxygen”
3 Rounds:
50 Odd Object Rows [VIDEO]
400 Meter Run
50 Sit-ups
800 Meter Run
HOW TO CREATE AN ODD OBJECT [VIDEO]
Body Armor
Alternating Tabata:
  1. Banded Pull Aparts
  2. Hollow Rocks
Wednesday 04/29/2020:
Clean Pull Complex
On the 1:30 x 5 Sets:
1 Pausing Clean Deadlift
1 Tempo Clean Pull
1 Clean Pull
Snatch Pull Complex
On the 1:30 x 5 Sets:
1 Pausing Snatch Deadlift
1 Tempo Snatch Pull
1 Snatch Pull
Conditioning
“Herky Jerky”
For Time:
50 Wallballs
40 Single Dumbbell Hang Clean & Jerk
30 Single Dumbbell Box Step-ups
2,000 Meter Bike Erg
30 Single Dumbbell Box Step-ups
40 Single Dumbbell Hang Clean & Jerk
50 Wallballs
Dumbbell: 50/35
Box: 24/20
Wallball: 20/14
KILOS- Dumbbell: 22.5/15
Wallball: 9/6
Midline
Not For Time:
30 GHD Sit-ups
1 Minute Hip Extension Hold
25 GHD Sit-ups
45 Second Hip Extension Hold
20 GHD Sit-ups
30 Second Extension Hold
15 GHD Sit-ups
15 Second Hip Extension Hold
HOME WOD:
“Grip and Rip” [On the 0:00]
For Time:
21 Burpees
1 Round of “Dumbbell DT”
18 Burpees
1 Round of “Dumbbell DT”
15 Burpees
1 Round of “Dumbbell DT”
12 Burpees
1 Round of “Dumbbell DT”
[On the 10:00]
For Time:
21 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
18 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
15 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
12 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
* 1 Round of “Dumbbell DT” is:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Body Armor
3 Giant Sets:
:30 Seconds Bent Over Row Hold (Right)
:30 Seconds Bent Over Row Hold (Left)
:30 Seconds Overhead Hold (Right)
:30 Seconds Overhead Hold (Left)
Rest 1 Minute Between Sets
NO EQUIPMENT
“Grip and Rip” [On the 0:00]
For Time:
21 Burpees
1 Round of “Odd Object DT”
18 Burpees
1 Round of “Odd Object DT”
15 Burpees
1 Round of “Odd Object DT”
12 Burpees
1 Round of “Odd Object DT”
[On the 10:00]
For Time:
21 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
18 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
15 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
12 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
*1 Round of “Odd Object DT” goes as follows:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Body Armor
3 Giant Sets:
:30 Seconds Bent Over Row Hold (Right)
:30 Seconds Bent Over Row Hold (Left)
:30 Seconds Overhead Hold (Right)
:30 Seconds Overhead Hold (Left)
Rest 1 Minute Between Sets
Thursday 04/30/2020:
TBD
HOME WOD:
TBD
Friday 05/01/2020:
Box Squats
On the Minute x 10:
2 Box Squats
* Box Height Just Below Parallel
Jerk Technique (On the 0:00)
Strict Press in Split Jerk (0:00-4:00):
3 Sets of 5
Tall Jerk (4:00-8:00):
4 Sets of 4
Pausing Split Jerk (8:00-12:00):
5 Sets of 3
Clean and Jerk Technique (On the 12:00)
On the 1:30 x 5 Sets:
3-Position Squat Clean
1 Split Jerk
Conditioning
“Deep Clean”
AMRAP 15:
15 Power Cleans (95/65)
30 Double Unders
15 Thrusters (95/65)
30 Double Unders
KILOS 42/39
HOME WOD:
“Cindvee”
AMRAP 20:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
Minutes 0-10: Wear Pack or Weight Vest
Minutes 11-20: Bodyweight
Body Armor
3 Sets For Max Reps:
Single Arm Kneeling Arnold Strict Press (Each Side) [VIDEO]
NO EQUIPMENT
“Cindvee”
AMRAP 20:
9 Push-ups
15 Odd Object Rows
21 Air Squats
Minutes 0-10: Wear Pack or Weight Vest
Minutes 11-20: Bodyweight
Body Armor
3 Sets For Max Reps:
Single Arm Kneeling Arnold Strict Press (Each Side) [VIDEO]
Saturday 05/02/2020: 
Conditioning
“Power Tools”
3 Rounds:
400 Meter Wreck Bag Run (50/35)
400 Meter Run
5 Rope Climbs
21-15-9 Power Snatches
Round 1: 21 Reps at 95/65
Round 2: 15 Reps at 115/85
Round 3: 9 Reps at 135/95
KILOS
**Wreck Bag:** 22.5/15
**1st Barbell:** 43/29
**2nd Barbell:** 52/38
**3rd Barbell:** 61/43
Body Armor
3 Giant Sets:
100 Meter Overhead Kettlebell Carry
10 Inverted Barbell Rows
50 Band Pull-Aparts
Rest 1 Minute Between Sets
 
HOME WOD:
“Wedding March”
For Time:
50 Burpees
1 Mile Run
75 Alternating Dumbbell Power Snatches
1 Mile Run
100 Meter Walking Lunge
Body Armor
Tabata Side Planks:
8 Rounds:
20 Seconds On
10 Seconds Rest
NO EQUIPMENT
“Wedding March”
For Time:
50 Burpees
1 Mile Run
75 Odd Object Ground to Overhead [VIDEO]
1 Mile Run
100 Meter Walking Lunge
Body Armor
Tabata Side Planks:
8 Rounds:
20 Seconds On
10 Seconds Rest