WODS

5/4 Friday

A. Muscle Snatch; 2-3 x 3; rest 2 min B. High Hang Power Snatch (use blocks if you’d like); 2-3 x 4; rest 2 min C. Power Snatch; 2-3 x 7; rest 2 min D. Snatch Grip Push Press +…

5/2 Wednesday

A. High Hang Snatch – 6 sets of 3; rest 90 sec – work on speed under bar, not load. + Row 45 sec @ 95% effort Rest 3:45 x 4 (10 min HSPU practice) Row 45 sec @ 95%…

5/1 Tuesday

A1. Close Grip Bench Press @ 30X1; 8, 8, 6, 6, 4; rest 2 min A2. Supinated Pull Ups @ 41X0; 3-4 x 5; rest 2 min B1. Seated DB Press (Palms in) @ 31X2; 6-8 x 4; rest 90…

4/30 Monday

A. Back Squat with bands; 12×3(fast) reps; rest :45sec B. Trap Bar (or Torpedo) Deadlift; build to a tough 3 reps in 10 minutes + 4 Rounds for time of: Run 400m 135/95# Backsquat, 20 reps

In teams of two, complete four sets of: Row 1000 Meters 300 Meter Farmers Walk (load chosen by coach) *Partners can partition row and carry however they would like. *If there are uneven persons than work volume is cut in…

4/27 Friday

A. Push Press/Push Jerk/Split Jerk – 1.2.3 x 5; rest 3 min B1. Snatch Grip Push Press + OHS (:3sec pause at bottome of ohs); 3+1 x 5; rest 2 min B2. Wide Grip Strict Pull Ups (covp) @ 2010;…

4/25 Wednesday

A. High Hang Power Clean – 5 sets of 3; rest 90 sec – work on speed, not load B1. Front Squat Cluster @ 30X0; 2.2.2.2.2 x 4; rest 120 sec B2. 12 unbroken Pull ups x 4; rest 120…

4/24 Tuesday

A. Snatch Grip Dead Lift @ 6011; 6-8 x 5; rest 2 min B. High Hang Power Snatch – 3-4 x 5 – 80% effort; rest 1 min C. GH Raises @ 20X0; 12-15 x 4; rest 90 sec +…

4/23 Monday

A. Close Grip Bench Press – find your 1RM B. Supinated 1RM Chin Up weighted C. DB External Rotation @ 3010 – amrap/arm @ 10% A – 1 set per arm + 5 sets: 10 burpees 15 unbroken box jumps…

4/21 Saturday

A. Back Squat @ 4010; 12,10,8,6,4; rest 3 min B. DB Split Squat @ 3131; 8-10/leg x 4 sets; rest 60 sec b/t legs C. Tabata Sit Ups – low score + As many reps in 10 minutes: Double Unders

4/20 Friday

A1. Shoulder Press @ 31X1; 3-4 x 5; rest 2 min A2. Strict CTB Pull Ups @ 21X0; amrap x 5; rest 2 min + As many rounds/reps in 12 minutes: AMRAP HSPU 10 unbroken Pull ups + Row cool…

4/18 Wednesday

A1. Stiff Legged DL @ 4111; 6-8 x 5; rest 20 sec A2. GH Raises @ 2020; 8-12 x 5; rest 20 sec A3. KBS light – 21 unbroken x 5; rest 3 min B. Jump Switch Lunges – amrap…

4/17 Tuesday

5 min work @ 80-85% aerobic effort: 3 toes to bar 10 walking lunges –2 min rest 5 min work @ 80-85%: 10 ab mat sit-ups 25 double unders –2 min rest 5 min work @ 80-85%: 10 burpees Row…

4/16 Monday

A1. Bench Press @ 5010; 8,6,4,2; rest 90 sec A2. Supinated Chin Ups @ 51X1; 3-4 x 4; rest 90 sec B. Strict Muscle Up x 1/Ring Dips x 10; rest 90 sec x 4 C1. Depth Push Ups @…

4/14 Saturday

A. As many 1-5 back squat ladders in 10 minutes use 70% of 1RM high bar back squat (perform 1 squat, rack it, perform 2 reps, rack it, 3 reps….up to 5, then start at 1 again, 1-5 one time…

4/13 Friday

A1. Strict Shoulder Press @ 31X1; 4-5 x 4; rest 2 min A2. Strict Pull Ups @ 21X0; amrap x 4; rest 2 min + for reps (continuos clock): 3 min HSPU 1 min L Pull Ups 2 min HSPU…

4/11 Wednesday

A1. Stiff Legged DL @ 4111; 6-8 x 4; rest 20 sec A2. GH Raises @ 2020; 6-12 x 4; rest 20 sec A3. KBS light – 21 unbroken x 4; rest 3 min B. Jump Switch Lunges – amrap…

4/10 Tuesday

Run 5 min @ Z1 + Run 30 sec @ 90% aer effort Run 30 sec @ 50% effort x 10 (walk 5 min) Run 45 sec @ 90% aer effort Run 30 sec @ 50% effort x 9 (walk…