WODS

Skill 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets Clean & jerk – (2 + 1) x 5 Clean pull – 90%x3, 95%x3, 100%x3 Snatch balance – 5 x 2 (add weight…

Strength A. Back Squat @ 30X1, 4-3-2-4-3-2, 3-4 min rest Metcon B. For time: 15 Pullups 25 Squats 35 KBS – 24kg 25 Squats 15 Pullups

4 sets ALL OUT: 3 Front Squat @ heavy weight Run 20 sec Rest 4 min + 4 sets ALL OUT: 3 Front Squat @ heavy weight Prowler Push 20 sec Rest 4 min

Strength A. Chin-up Cluster @ 30X0, 2.2.2 x 4 sets, 4 min – switch from wide pronated, to shoulder width pronated, to supinated through the cluster Metcon B. 5 sets for time: 15 ring dips 15 DL – 155lb Run…

Skill Work (Correct Position and Posture is the Goal- light weight) 2 snatch high pull + 2 snatch push press + 2 overhead squats – 4 sets Power snatch + OHS + snatch (2 sec pause in bottom of OHS…

Skill (light weight focusing on position and gd posture) A. (use bar) 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets B. Clean segment pull (1″, knee, hip, finish) + clean – 2…

Week 1 (Interval weight training and leg strength biased) Strength A. Back Squat @ 30X1, 5-3-2-5-3-2, 5 min Metcon B. 4 rounds for time: 10 Chest to Bar Chin-ups 15 KBS – 32kg/24kg 20 Air Squats

Build to a tough single in the Snatch quickly – NOT a 1RM + 5 rds for time: 10 hang squat snatch- 75#/45# 10 box jumps – 24″ 10 wall balls – 20#/14# to 10 ft 15 double unders

Dynamic WU Movement prep B Elasticity Power/Plyo C Wod A. CGBP (build to a tough 1 rep in 10min) B1. Barbell Row @ 31X1, 3-5 reps x 4 sets, 2 min B2. Low Incline DB Press @ 40X0, 6-9 reps…

Skill (light weight focusing on position and gd posture) A. 2 clean long pull + 2 front squats + 2 clean sots press, 3 sets B. Clean segment pull (1”, knee, hip, finish) + clean pull, 3x3reps C. Clean &…

Dynamic WU Movement prep B Elasticity Power/Plyo A Wod A. Strict Shoulder Press (build to a tough 1 rep in 10min B. Strict Pronated Pullup (build to a tough 1 rep in 10min) + As many rounds as possible in…

MetCon 5 rounds for time: – 3 power snatch (115/75) – 5 HSPUs – 7 burpees – 30 double-unders

Dynamic WU Movement prep A Elasticity Power/Plyo C * We will be starting new progressions in Dynamic warm up and elasticity drills next week so critique the shit out of your warm-ups till then * Wod A1. Wtd. Ring Dips…

Dynamic WU Movement prep B Elasticity Power/Plyo B Wod 5 sets of 120 sec duration @ 90-95% effort: 30sec Back Squat 185lb/135lb (drop the bar off your back) 45 sec Burpees – jump over bar 45 sec Airdyne 6 min…

Skill (light weight focusing on position and gd posture) A. 2 push press + 2 jerk behind neck + 2 press behind neck in split position, 3 sets B. Power clean + front squat + clean + jerk (5sec pause…

WEEK 3 Dynamic WU Movement prep A Elasticity Power/Plyo A Wod A1. Press @ 31X1, 6-5-4-3, 2 min A2. Narrow Supinated Grip Chin-ups @ 41X1, 3-4 reps x 4 sets, 120 sec B1. Seated DB Overhead Press @ 30X0, 4-6…

Part 1: Squat Clean -Build to a tough 1 rep in 10 min Rest 15min Part 2: “Cindy” Complete as many rounds in 20min as you can of: 5 Pull-Ups 10 Push-ups 15 Squats or “Mary” Complete as many rounds…

Dynamic WU Movement prep B Elasticity Power/Plyo C Wod A1. Close Grip Bench Press @ 30X1, 3-5 reps x 4 sets, 120 sec A2. Barbell Row @ 31X1, 4-6 reps x 4 sets, 120 sec B1. Ring Dips @ 30X0,…