Saturday 150124

Team WOD

  • AMRAP in 20
    • Each member of the team
      performs:

      3 Rope Climbs (Scaling: Supine Climbs)
      6 Power Cleans
      9 Deadlifts
      12 Box Jumps
      15 Hand Release Push ups

Friday 150123

Strength

  • Sumo Deadlift
    5 x 3

Conditioning

  • KB “Annie”, 50-40-30-20-10
    • KB Swings 53/35
    • ABMAT SU

Thursday 150122

Power

  • Power Clean into Hang Clean
    No bar dropping
    2-2-2-2

Conditioning

  • 15 Burpees over Bar
    20 FR Lunges/leg
  • 15 BoB
    20 Shoulder to Overhead
  • 15 BoB
    20 Front Squats
  • 15 BoB

    RXd or Scaled: 115/75 or 95/65

Wednesday 150121

Strength

  • Front Squat
    5-5-5 AHAP
    -then-
  • 3×8 Glute Bridges

Conditioning

  • 21-15-9
    Pull-ups/Supine Rows
    Push ups
  • Scale up to:
    decline push ups and C2B

Tuesday 150120

Skills and Strength

  • Good Shoulder Warm up
    -then-
  • 10 min EMOM
    5 Strict HSPU -or-
    3 Strict Press AHAP for those
    who don’t have HSPU

Conditioning

  • 4 x 250 M Row sprints

Dessert

  • 4 x 5 Good Mornings, SLOW!!!

Monday 150119

Power

  • Snatch 20 Min
    2-2-2 -then-1-1-1
  • Scale to Hang Snatch or Hang Power Snatch

Conditioning

  • 12 Min AMRAP
    10 OHS 96/65
    15 Hollow Rocks
    20 Box Jumps

Strength

  • Bench Press AHAP
    5 x 3

Conditioning

  • 30-20-10 (each)
    Wall Balls 20/14
    C2B Pull ups
    Box Jumps 24/20

Thursday 150115

Strength

  • Back Squat AHAP
    5-5-5

Conditioning

  • “Elizabeth”
    21-15-9
    Cleans 135/95
    Ring Dips

Wednesday 150114

Power

  • 15 Minute
    Split Jerk Technique and Drills
    -then-
  • 20 Minute Clean and Jerk
    Heaviest Double

 

Conditioning:

  • EMOM for 10
    • 7 Slam balls
      • then
    • max reps DU’s/SU’s

Tuesday 150113

Power

  • Hang Snatch
    2-2-2-2
    Cannot put the bar down

Conditioning

  • 20 Min AMRAP @
    80% Pace
    10 GHD Sit ups
    20 Farmers Lunges AHAP
    10 KB Swings AHAP