Monday 141110

Power

  • Snatch
    • 2 @ 75, 80, and 85%

Conditioning

  • 12 min EMOM
  • Odd:
    • 5 Burpee Pull ups
  • Even:
    • 6 OH Plate  Lunges 45/25/15

Week 46 WOD Preview

Monday 141110

Power

  • Snatch
    • 2 @ 75, 80, and 85%

Conditioning

  • 12 min EMOM
  • Odd:
    • 5 Burpee Pull ups
  • Even:
    • 6 OH Plate  Lunges 45/25/15

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Tuesday 141111

Strength

  • Pausing Back Squats AHAP 4 x 3

Conditioning

  • 4 min: AMRAP
    Wall balls 20/14/10
    Rest 1:00
    4 Min: AMRAP
    ME DU
    Rest 1:00
    4 Min: AMRAP
    KB Snatch/Single Arm Swings 53/35

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Wednesday 141112

Strength

  • Bench Press 3 x 10

Conditionifng

  • 20 Min AMRAP of:
    5 MU/C2B
    7 Burpees
    9 Push Press,  115/75 L2, 95/65 L1

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Thursday 141113

Power

  • Clean and Jerk
    • 2 @ 75, 80, and 85%

Strength

  • Front Squat No pause at top or bottom, 4 x 3

Conditioning

  • Full Tabata each of:
    KBS 70/53
    Hollow Rocks/Holds
    Slam Balls

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Friday 141114

Strength

  • Stiff leg Deadlift
    • 5 x 5

Conditioning

  • Nancy
    5 Rds
    400m Run
    15 OHS,  95/65 L2, 65/45 L1

 

Friday 141107

Power

  • Clean and Jerk
    • 2 @ 70%, 75%, 80%

Strength

  • Front Squat No pause at top or bottom
    • 3 x 5

Conditioning

  • 6 Min AMRAP
    6 K2E
    6 Burpees
  • Rest 1:00
  • 6 Min AMRAP
    20 DU
    7 C2B

Thursday 141006

Strength

  • Ring/Deficit Pushups
  • 3 x10

Conditioning

  • 21-15-9
  • DL 275/205 L2
  • DL 205/145 L1
  • Ring/Box/Bench Dips

Dessert

  • 50 GHD Situps

 

Wednesday 141105

Strength

  • Press
  • 3 x 5 RPE of 8-9

Power

  • Push Press
  • 3 x 3

Conditioning

  • 6 Rounds
  • 40m High/Low Prowlers
  • add 180#/140#/120#/90#

Tuesday 141104

Power

  • Snatch
    • 2 @ 70%, 75%, 80%

Power

  • Weighted/Banded Pushups
    • 3×5

Conditioning

  • Jackie
    • 1000m Row
    • 50 Thrusters @ 45#
    • 30 Pullups

Monday 141103

Strength

  • Pausing Back Squats AHAP
    • 5 x 5
  • then…
  • Glute Bridges
    • 3 x 6

Conditioning

  • 3 RFT
    10 HSPU
    20 KBS 70/53
    300m OH Plate Carry 45/25

Friday 141031

Power

  • Hang Clean Bottom of Knee
    6 x 2

Strength

  • Front Squat No pause at top or bottom
    3 x 6

Conditioning

  • 400m Run
  • 4 Rope Climbs
  • 4 Power Cleans + 4 Jerks
  • 600m Run
  • 4 Rope Climbs
  • 4 Power Cleans + 4 Jerks
  • 800m Run
  • 4 Rope Climbs
  • 4 Power Cleans + 4 Jerks

Thor’s Day, 141030

Strength

  • Push Press 5 x 5
    • then
  • Push Jerk 3 x 3

Conditioning

  • 6 RFT
    30 DU
    12 Pistols
  • Alternate legs even/
    odd rounds for
    pistols
  • 15 DU Attempts or
    1:1 SU

Wednesday 141029

Strength

  • Deadlift
    10 x 1
    90% or RPE 9-9.5
  • then
  • Good Mornings
    3 x 6

Conditioning

  • 6 Min Amrap of:
    • 200 Meter Run
      10 Burpee Box Jumps 30/24
      4 Min Amrap of:
      15 WBS 20/14
      15 T-2-B
  • 2 Min Amrap of:
    • ME Clean & Jerks 205/145