WODS
5/29 Tuesday
12 minutes to establish a 1RM Power Clean & Push Jerk. + For time: 30 Box Jumps 24/20″ 20 Deadlifts 225/155# 30 T2B 20 Lateral Burpees 30 V-Ups 20 Power Cleans 135/95# 30 Alternating Russian Step Ups 20 Burpee Box…
5/28 Monday
5X2 Tempo Back Squat @ 75% (of BS 1RM) – rest 60-90 seconds Notes: Quick descent, 5(seconds) in the bottom, bounce and quick back up. + 10 minute AMRAP of: 7 STRICT Pullups 7 Shoulder Press 95/65# + Rest 5…
5/26 Saturday
A. 7X1 3 Position Snatch (low to high) – rest 60 sec. *Do Not load heavy unless you are proficient through every position. This is a speed and technique drill! + B1. 3 X AMRAP Bench Press @ 95% –…
5/25 Friday
1X20 Back Squat *Notes: There will be warmup sets, but this will be a single set test. It should be an absolute maximal set. The recommendation is to use approximately 70% of 1RM. Do not rush. These should be paced…
5/23 Wednesday
12 minutes to establish a 2RM Snatch Balance. + 3 rounds for time of: 50 Double-Unders 25 Burpees 25 Ab-Mat Situps
5/22 Tuesday
5X1 Power Clean & Push Jerk @ 75% (of max Clean any style) – rest 60 sec. + 3 rounds for total reps of: AMRAP UB KBS 24/16kg AMRAP UB Thrusters 115/75# *Rest as needed between movements, but there is…
5/20 Monday
5X3 (Tempo) Back Squats @ 70% – rest 75 sec. Notes: Quick descent, 5 (seconds) in the bottom, bounce and quick back up. For time: Run 400m + 3 rounds of BB complex: 5 Deadlifts 115/75# 5 Hang Power Cleans…
5/19 Saturday
Three rounds for time of: 50 Double-unders 40 Sit-ups 30 Medicine ball cleans, 20 pound ball 20 Pull-ups 10 Handstand push-ups
5/18 Friday
A. In 15 minutes, build to a 1-RM Clean and Jerk + “The Chief” Max rounds in 3 minutes of: 135/95 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.
5/16 Wednesday
10 minutes Kipping Practice -then- Four sets for max reps against a 4-minute running clock, complete: Row 500 Meters Double-Unders x Max Reps *Rest 4 minutes between sets
5/15 Tuesday
*New Shoulder prehab circuit* -then- A. Five sets of: Strict Shoulder Press x 3 reps Rest 2-3 minutes B. Complete as many rounds and reps as possible in 10 minutes of: Hand-Release Push-Ups x 10 reps Double-Unders x 30 reps
5/14 Monday
15 minutes to establish a 1RM Back Squat -then- For time: 9 Thrusters 115/85# 50 Double-Unders 7 Thrusters 115/85# 50 Double-Unders 5 Thrusters 115/85# 50 Double-Unders
5/11 Saturday
12 minutes to establish a 1rm Snatch Balance. (must catch weight in bottom of squat!) -then- 3 round for time of: Run 400m 20 Burpees 20 KBS (games standard-bell facing ceiling) 24/16kg
5/10 Friday
20 min AMRAP of: Run 400m 12 Hang Squat Cleans 115/85# 12 Burpees
5/8 Wednesday
“Christine” 3 rounds for time: Row 500m BW Deadlift x 12 20″ Box jumps x 21 or “Michael” Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups
5/8 Tuesday
A. Two sets for quality, not time, of: Double-Unders x 40 reps Box Jumps x 10 reps (work on speed and efficiency) Freestanding Handstand x 45 seconds B. 3-Position Snatch; 5 sets; rest as needed (one from the floor, then…
5/7 Monday
A. Hang Squat Clean; 5 x 3 reps; Rest 2-3 minutes (as heavy as you can with gd form) B. Complete AMRAP in 12 minutes of: 15 KBS Swings (50/35#) 10 Wall Balls 100m Run
5/5 Saturday
“Michael” Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups