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6.20.2018

Warm Up

400m run or 500m row

-Then-

3 sets of each
8 R leg RDL with light kettlebell
8 L leg RDL with light kettlebell
8 Alternating side lunges (4 each leg)
8 Goblet squats

once all rounds are done 25 Glute bridge and 25 PVC pass through

Strength

4 x 5 front squat @ 80% 
in between sets:
30 second handstand holds
or max effort HSPU/ MOD HSPU

WOD

1. 6 squat snatch (#95/65) 
2. 8 burpee box over
3. 10 goblet squats (53/35)

* min 1, cleans, min 2 box, min 3 squats etc.  

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6.19.2018

Warm Up

500m row or 400m run
-Then-
3RDNS
10 alternating step-ups
10 box jumps
10 empty barbell back squats
5 broad jumps
10PVC Pass through

Strength

10 min EMOM

Squat Snatch + High Hang Squat Snatch

WOD

21-15-9 reps, for time
Clean 135 lbs / 95 lbs
Ring Dips

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6.18.2018

Warm Up

500m row or 400m run

-Then-

2RDNS
5 wide grip push-ups, 5 regular push-ups, 5 diamond push-ups
10 single arm Russian KBS per arm (something light)
10 push press per arm with kettlebell
20 PVC Pass through
MOVE WITH INTENT

Strength

4x3 Bench Press @ 85%

WOD

3 Rounds for Time

400m Run
16 Alt DB Snatch
21 Burpees

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6.16.2018

30 Minute AMRAP: Teams of two
 

400m run
50 Box Jump Overs
400m run
50 Thrusters (75/55#)

-Reps split 50/50

-run is done together.

-Each 400m =1 rep

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6.15.2018

Strength

ATHLETE A: 10 min EMOM-7 T2B unbroken

ATHLETE B: 10 min EMOM-5T2B unbroken

ATHLETE C: 10 min EMOM- 6 kipping knee to chest

ATHLETE D: 10 min EMOM- 4 strict hanging knee ups, or 4 lying toes to bar modification 

* Try a bigger set than last week 

Partner WOD

In teams of two: For max reps

-9 min max row cals (must switch at the top of each minute)
-7 minutes max burpees over ERG (min set of 10 reps per athlete)
-5 minutes max T2B
-3 minutes max C2B pull-ups (scale up: bar or ring MUs, scale down: jumping C2B pull-ups)

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6.14.2018

Warm Up

500m ROW

-then-

10 single arm strict press R arm
10 single arm bent over row R arm
15 PVC pass through
10 single arm strict press L arm
10 single arm bent over row L arm
20 PVC good mornings

then burgener/ snatch warm up 

Strength

12min EMOM

Squat Snatch + High hang Squat Snatch

WOD

50-40-30-20-10
Double-unders
Sit-ups
air squats

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6.13.2018

Warm Up

500m row or 400m run

3 rounds
Walking lunges down floor
Broad jumps back to starting position
5 empty bar front squat
5 empty bar push press

-Then-

Clean and jerk Barbell Warm up

Strength

12 min EMOM

Squat clean + Front Squat + split jerk (@68% Clean and Jerk)

Must not drop the bar

WOD

Diane
21-15-9 reps, for time
Deadlift 225 lbs/ 155lbs
Handstand push-ups

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