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

Monday 150112

Strength

  • Sumo DL
  • AHAP 5-5-5

Conditioning

  • Tabata Something Else
    (Total Reps Overall)
  • Pull ups
  • Push ups
  • Sit ups
  • Squats

Saturday 150110

Partner WOD

  • 5K Row/Ski erg
    -then-
  • 10 rounds of
    5 Push Press 95/65
    7 T2B/K2E
    9 Box Jumps 24/20

Friday 150109

Strength

  • Front Squat
    15-20 minutes
    1-1-1-1

    Skills

  • 15 Minutes of Handstand work
    • HSPU Volume, Shoulder
      Touches, Kick ups, Inverted Burpees

Conditioning:

  • 7 Min AMRAP
    • 7 Slamballs
    • 7 Pull ups

Thursday 150108

Power:

  • Hang Power Clean
    3-3-3-3-3
    Cannot put the bar down

Conditioning:

  • 75 DU, 21 Thrusters 115/75
  • 50 DU, 15 Thrusters 115/75
  • 25 DU, 9 Thrusters 115/75
    • No time cap (end of class)
      Sub Tuck jumps or DU Attempts @ 45, 30, 15

Wednesday 150107

Power

  • Power Snatch into OHS
  • (technique) 10 min to find heaviest weight -then-
  • 10 min EMOM of same movement

Conditioning

  • 3 Rounds
  • 40 KB Swings 53/35
  • 20 Back Squats 135/95 or 115/75