Monday 06/15/2020:
Snatch Technique
On the 2:00 x 3 Sets:
3 Muscle Snatches
2 Pausing Overhead Squats
1 Pausing Snatch Balance
Snatch
On the Minute x 6: (in class)
Minute 1: 1 Squat Snatch
Minute 2: 1 Squat Snatch
Minute 3: 1 Squat Snatch
Minute 4: 1 squat snatch
Minute 5: 1 Squat Snatch
Minute 6: 1 Squat Snatch
*build to heavy. Last weight is heavier than wod weight.
Minutes 9-15: Build to a Heavy Single
Back Squat
10-Rep Max
Conditioning (in class)
“Sweat Sixteen”
AMRAP 16:
21/15 Calorie Assault Bike
15 Toes to Bar
9 Overhead Squats (165/115)
*mod 200m run if no bikes. Mod V-ups. OHS are moderate/heavy but doable in 2 sets or less.
 
HOME WOD:
“Sweat Sixteen”
AMRAP 16:
100 Meter Farmers Carry (50’s/35’s)
20 Double Dumbbell Deadlifts (50’s/35’s)
30 AbMat Sit-ups
Kilos: 22.5’s/15’s
Body Armor
AMRAP 5: Strict Pull-Ups
Every Minute on the Minute: 7 Dumbbell Pushups
Tuesday 06/16/2020:
Gymnastic Conditioning
AMRAP 7:
1 Strict Handstand Push-up
1 Strict Ring Dip
1 Hand-Release Push-up
2 Strict Handstand Push-ups
2 Strict Ring Dips
2 Hand-Release Push-ups
Climb By (1) Rep Each Round
Conditioning
 (In class)
“Quarter Zip”
AMRAP 25:
400 Meter Run
10 C2B pull-ups
11 deadlifts (205/145)
12 Alternating Pistols
*run goal is 2:30 or less. Mod jumping C2B. Deadlift weight is moderate but doable unbroken. Mod assisted pistols or single leg box squats for pistols.
Midline
3 Giant Sets:
21 Rower Pike-ups
15 GHD Sit-ups
9 Strict Toes to Bar
Rest 2 Minutes Between Sets
 
HOME WOD:
“Quarter Zip”
AMRAP 25:
400 Meter Run
3 Rounds:
4 Strict Pull-ups
8 Alternating Dumbbell Power Snatches (50/35)
12 Jumping Lunges
Kilos: 22.5/15
Body Armor
1 Giant Set:
40 Weighted Glute Bridges
60 Unweighted Glute Bridges
80 Banded Good Mornings
Wednesday 06/17/2020:
Deadlift
5-Rep Max
Primer: (In class)
EMOM x5
3 lateral barbell burpees + 1 squat clean thruster.
*build to AHAP
Conditioning (in class)
“Bar Wars”
3 Rounds For Reps: (17min)
1 Minute Thrusters
1 Minute Power Cleans
1 Minute Barbell Hops (L/R=1)
1 Minute Push Presses
1 Minute Burpees
1 Minute Rest
Barbell: (95/65)
*goal is at least 10 reps per movement. Score is total reps.
Skill Conditioning
Alternating On the Minute x 10 (5 Rounds):
Even: 50’ Handstand Walk
Odd: 7 Barbell Bench Press
 
HOME WOD:
“Garage War”
3 Rounds For Reps:
1 Minute Double Dumbbell Thrusters (50’s/35’s)
1 Minute Double Dumbbell Power Cleans (50’s/35’s)
1 Minute Over-and-Back Dumbbell Hops
1 Minute Double Dumbbell Push Presses (50’s/35’s)
1 Minute Burpees
1 Minute Rest
Kilos: 22.5’s/15’s
Body Armor
Alternating Tabata:
Hollow Rocks
V-Ups
Thursday 06/18/2020:
Conditioning: (in class)
“Double Dragon”
AMRAP 30
20/15 cal partner row
30 synchro slamball lunges (50/30)
40 alternating sit-ups
50 slam balls (50/30)
*both partners must finish row before moving on to lunges. Lunges must be done at same time holding ball however. Sit-up reps alternate between partners until 40 total is reached. One works at a time on slamballs
HOME WOD:
“Dragon”
AMRAP 30
200m run
30 object lunges
25 sit-ups
20 ground to overhead
*use an object that is 50/35lbs.
Friday 06/19/2020:
Clean and Jerk Technique
Alternating On the Minute x 8 (4 Rounds):
Odd: 3-Position Squat Clean
Even: 1 Pausing Push Jerk + 1 Pausing Split Jerk
Clean and Jerk (in class)
On the Minute x 6
Minute 1: 1 Squat Clean
Minute 2: 1 Squat Clean
Minute 3: 1 Squat Clean
Minute 4: 1 squat clean
Minute 5: 1 Squat Clean
Minute 6: 1 Squat Clean
*build to a heavy single. Starting weight should be WOD weight or more.
Conditioning (in class)
“Double Knot”
For Time: (18min cap)
100 Double Unders
9 Bar Muscle-ups
21 Squat Cleans (135/95)
100 Double Unders
9 Bar Muscle-ups
15 Squat Cleans (135/95)
100 Double Unders
9 Bar Muscle-ups
9 Squat Cleans (135/95)
*mod 2x singles. Mod box bar MU or burpee pull-ups. Squat clean weight is light/moderate, doable in sets of 5’s or fast singles.
Bike Erg Recovery
3 Rounds, Not For Score:
3:00 Light Pace
2:00 Moderate Pace
1:00 Fast Pace
 
HOME WOD:
“Double Knot”
For Time:
100 Double Unders
21 Strict Pull-ups
21 Double Dumbbell Squat Cleans (50’s/35’s)
75 Double Unders
15 Strict Pull-ups
15 Double Dumbbell Squat Cleans (50’s/35’s)
50 Double Unders
9 Strict Pull-ups
9 Double Dumbbell Squat Cleans (50’s/35’s)
KILOS
22.5’s/15’s
Body Armor
3 Giant Sets:
10 Weighted Bulgarian Split Squats (left)
10 Weighted Bulgarian Spit Squats (right)
10 Air Squat Jumps for Max Height
Rest 1:00 between
Saturday 06/20/2020:
Conditioning
“Wedding March”
For Time:
50 Burpee Box Jump Overs (24″/20″)
1 Mile Run
75 Power Snatches (75/55)
1 Mile Run
100 Meter Walking Lunge
Kilos: 34/25
Midline
3 Giant Sets:
Max Effort L-Sit
7 Slow Hip and Back Extensions
Rest 1 Minute Between Sets
 
HOME WOD:
“Wedding March”
For Time:
50 Burpees
1 Mile Run
75 Alternating Dumbbell Power Snatches (50’s/35’s)
1 Mile Run
100 Meter Walking Lunge
KILOS
22.5’s/15’s
Body Armor
For Time:
100 Plank Rows
Every break, Run 200 meters