Monday:
On the 0:00… Snatch Balance
3 Sets:
1 Pausing Snatch Balance
1 Snatch Balance
*Perform three sets of the complex in under 5 minutes. In the time that remains build to a heavy complex for the day.
Squat Snatch Stamina (In class)
On the Minute x 5:
5 Touch-and-Go Squat Snatches
*build to a heavy set.
Front Squat
10RM
Conditioning (in class)
“Over and Out”
For time: (15min cap)
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)
*Barbell weight is lighter. Snatches are doable in sets of 5’s. OHS 2 sets or less.
HOME WOD:
“Over and Out”
Single Arm Alternating DB Power Snatches (50/35)
10 Lateral Dumbbell Burpees after each round
KILOS 22.5/15
Body Armor
3 Giant Sets:
9 Tempo Single Arm Bent over Row (left)
21 Banded Good Mornings
9 Tempo Single Arm Bent over Row (right)
21 Banded Pull-Aparts
Tuesday:
Gymnastic Capacity
30 Strict Pull-Ups
30 Strict Handstand Pushups
Rest 2:00
20 Strict Pull-Ups
20 Strict Handstand Pushups
Rest 1:00
10 Strict Pull-Ups
10 Strict Handstand Pushups
Conditioning (in class)
“Four Eyes”
On the 4:00 x 6 Rounds:
200m Run
10 Toes to Bar
5-5-4-4-3-3 Hang Power Cleans
Athletes build in weight
*score is total working time. Note weights used each round. Hang pwr cleans are doable unbroken.
Body Armor
5 Giant Sets:
21/15 Calorie Erg Bike
15 GHD Sit-Ups
9 Barbell Bench Press (175/105)
Rest 1:00 between sets.
KILOS 79.5/47.7
HOME WOD:
“Four Eyes”
On the 4:00 x 6 Rounds:
400m Run
10 Toes to Bar
10 Double Dumbbell Hang Power Cleans (50’s/35’s)
KILOS 22.5’s/15’s
Body Armor
3 Sets:
Max Effort Strict Handstand Pushups
30 Down Dog Shoulder Taps
Wednesday:
Handstand Walk Conditioning
For Time:
100 Double-Unders, 50′ HS Walk
80 Double-Unders, 50′ HS Walk
60 Double-Unders, 50′ HS Walk
40 Double-Unders, 50′ HS Walk
20 Double-Unders, 50′ HS Walk
Strength: (in class)
E2MOM
5-4-3-2-1
Deadlift
75, 80, 85, 90, 95+%
Conditioning (In class)
“Dead Ball”
4 rounds: (12min cap)
25 Wallballs (20/14)
10 Deadlifts (275/195)
*wallballs doable in 2 sets or less. Deadlifts doable in 2 sets or less, no singles.
Capacity Builder
5 Rounds of AMRAP 1:00:
10 Medball Squat Cleans (30/20)
Max Wallballs (30/20)
Rest :30s between rounds.
KILOS 13/9
HOME WOD:
“Shoot Your Shot”
AMRAP 18:
50′ Single Dumbbell OH Walking Lunge (50/35)
15 Single Dumbbell Goblet Thrusters (50/35)
50′ Single Dumbbell OH Walking Lunge (50/35)
15 Double Dumbbell Deadlifts (50’s/35’s)
KILOS 22.5’s/15’s
Body Armor
4 Sets:
:40s Dumbbell Psoas March
:20s Rest
:40s Goblet Dumbbbell Good Mornings
:20s Rest
Thursday:
Partner wod (in class)
“30 for 30”
For time: (30min cap)
60 cal Row
30 power cleans (135/95)
30 burpee box jump overs (24/20”)
30 push jerks (135/95)
30 burpee box jump overs
30 clean and jerks (135/95)
60 cal row
*one partner works at a time. Barbell work is doable in sets of 5’s.
Friday:
On the 0:00… Jerk Technique
Jerk Drive Complex
4 Sets:
2 Pausing Jerk Drives
2 Jerk Drives
Clean and Jerk Stamina
On the Minute x 5:
5 “Touch and Go” Power Clean and Jerks
Back Squat (in class)
10RM
*goal is 80% or more.
Conditioning (in class)
“Dumbo”
5 Rounds: (18min cap)
15/12 Calorie Assault Bike
10 Double Dumbbell Thrusters
5 Double Dumbbell Box Step-Overs
Dumbbells – 50’s/35’s
Box – 24″/20″
*thrusters doable in 2 sets or less. Goal is sub 3min rounds
HOME WOD:
“Dumbo”
5 Rounds, with a 25:00 Time Cap:
3 Rounds of “Cindy”
9 Devil Presses (50’s/35’s)
KILOS 22.5’s/15’s
Body Armor
Not for Time:
200′ Double Double Dumbbell Bear Crawl
Saturday:
Conditioning
“Excalibur”
For Time:
800m Run
7-5-3:
Ring Muscle-Ups
Power Snatches (135/95)
800m Run
7-5-3:
Ring Muscle-Ups
Power Snatches (135/95)
800m Run
KILOS 61/43
Capacity Builder
AMRAP 12:
Chest to Bar Pull-Ups
On the 0:003:006:00, and 9:00:
300m Row
15 Kipping Handstand Pushups
HOME WOD:
“1-800-Macho-Man”
3 Rounds:
800m Run
5 Rounds of Dumbbell “Macho Man”
1 Round of Macho Man:
3 Double Dumbell Power Cleans
3 Double Dumbell Front Squats
3 Double Dumbell Push Jerks
Body Armor
On the Minute x 8:
“X” Burpees
Repeat workout from last week with the aim to improve.