WODS
10/2 Tuesday
Muscle Snatch.Snatch Balance – EMOM for 10min + 5 sets ALL OUT! 25 sec Power Clean 25 sec Burpees to 6″ OH Rest 6 min b/t
10/1 Monday
Squat Clean & Split Jerk – EMOM for 10min (start 5# heaver than last week) + Power Clean; 3-3-3-3; rest 3min (go heavier than last week) + For 10 minutes: Odd minutes: Unbroken C2B pull-ups Even minutes: Unbroken Handstand push-ups
10/29 Saturday
4 sets ALL OUT: 20 Unbroken wall balls 10 Unbroken Hang Power Cleans 5 KBS **Loads for Wallballs/HPC/KBS determined by Athlete/Coach** Rest 6x work time + Rest 10min (For those of you who have time) + Airdyne or Row: :30sec…
9/28 Friday
A.Overhead Squat @ 3311; 4-5 reps x 4sets; rest 3min B1. Squat Snatch; 5 reps (light loads) x 4 sets; rest 90 B2.Strict Press/HSPU @ 20×1; 3-5 reps x 4; rest 90 C1. Front Rack BB Lunges; 4-6 reps x…
9/26 Wednesday
5 minutes of work @ 80% effort: Run 400-600m AMRAP in remaining time 5 push up Plus 10 walking lunges –3 min recovery 5 min of work @ 80% effort: Run 400-600m AMRAP sets of unbroken Double Unders in…
9/25 Tuesday
A. Snatch Grip Deadlift + Hang Power Snatch; EMOM for 10 min (stay light/perfect posture/position) + 5 sets ALL OUT: 15sec Deadlift (pick heaviest weight that will be unbroken) 15sec Box Jump (pick highest height that will be unbroken) 15sec…
9/24 Monday
A. Squat Clean + Split Jerk; EMOM for 10min (light to heavy) B. Hang Power Clean; 5-5-5; rest 3min + 4 rnds for time: 10 Strict Press (HSPU if advanced) 10 Pull-Ups (CTB if advanced) *For Strict Press pick a…
9/22 Saturday
A. OHS – 3,3,3 70% ; rest 1 min B. 10 CTB chin ups; rest 1 min x 4 C. Row Sprints – 30 sec @ 90%, rest 2 min x 3 D. GHD Sit Ups – 15 x 4;…
9/20 Friday
A. Dead Lift @ 21X1 – 3,3,3 – 70%; rest 1 min B. Bench Press @ 30X0; 5,5,5; rest 3 min C. AMRAP Double Unders in 3 minutes D. GH Raises @ 2010; 8 x 4; rest 1 min
9/19 Wednesday
10 min Muscle Up progression practice + For Time: 2k Row
9/18 Tuesday
A. Split Jerk – find your 1RM B. AMRAP Pull Ups – 4 sets; rest 5 min b/t sets + 20min mobility work focusing on shoulder complex
9/17 Monday
A. Back Squat – build to a 1RM (3 attempts) -Warm up as much as you’d like with as much weight as you’d like. Once you declare your first attempt you can not go down in weight B. take 85%…
9/15 Saturday
“Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings 12 Pull-ups
9/14 Friday
A. Take 15 minutes and build to a heavy Power Clean (not a 1rm) B. Five sets for times of: Power Clean x 5 reps ; 135/95 (must be touch-n-go so adjust weights accordingly) Box Jumps x 15 reps; 24/20″ (Must…
9/12 Wednesday
10 min @ 90% aer: 15 double unders 10 toes to bar 10 goblet squat – 1.5 pd (REST walk 5 min) 10 min @ 90% aer: row 150 m 10 burpees 10 box jumps – 20″ – step…
9/11 Tuesday
A1. Overhead Squats; @ 2010; 8-10 x 3 Rest 10-15 seconds A2. Ring Dips @ 1010 ; 10 reps x 3 (or Muscle-Ups x 4-6 reps) Rest 3 minutes + Run 30 sec ALL OUT x 4, walk 3 min +…
9/10 Monday
A1. Back Squat with Chains @ 20X1, 2-2-2-2-2, rest 3-4 min, + As many rounds as possible in 12 minutes: 10 Pull-ups 15 kbs – 2 20 wall balls – 20#/14
9/8 Saturday
A1. Clean Pull Cluster, 1.1.1 x 5, Rest 90, A2. Ring Rows @2111, 8-10 reps x5, Rest 90 + 5 rounds for time: 5 Power Cleans @ 75-80% 1Rm 10 Pull-Ups (ctb if advanced)