10.22.2018

Monday

Skills and Drills:

4 rds

10 strict (deficit) hspu

10 roll to candle stick

BB CYCLING:

Clean & jerk

Work up to Heavy Single

Strength:

Front Squat (After WOD)

60% 1x3, 70% 2x3, 80% 2x3

WOD:

For time:

20 clean and jerks (225/155)

10.20.2018

Saturday

Skills and Drills:

10 to 1

hollow rock

roll over

superman rock

BB CYCLING:

Hang Power Clean (below knee(

60% 1x4, 65% 2x3, 70%, 2x3

Jerk off rack

60% 1x3, 70% 2x3, 80% 2x3

Strength:

Clean High Pull( banded)

80% + 10% 4x4

WOD:

"Nancy"

5 rounds for time of:

400 meter run

15 Overhead squat (95/65)

10.19.2018

Friday


Skills and Drills:

4rds

Max ub strict underhand pullups

rest 1min

BB CYCLING:

3 Stop Snatch (1in, below knee, mid thigh)

Performed: Starting from ground once you start pulling, stop 1in off ground, then bottom of knee cap, then mid thigh. All while maintaining shoulders over bar and in a strong position. Then finish the snatch. *MUST STOP COMPLELTEY WITHOUT CHANGING DIRECTION.

60% 1x2, 65% 1x2, 70% 3x2

Strength:

Close Grip Bench Press

6x3 HAP

Bulgarian Split Squats ( w dumbells in both hands)

3x12 Ea side

heavy as possible

WOD:

Five rounds of:

3 Squat Cleans (225/155)

20 Burpees

10.17.2018

Wednesday

Skills and Drills:

HS WALK

10# VEST

6X30 FT

BB CYCLING:

Snatch

60% x3, 70% 2x3, 80% 2x3

Strength:

Pause Back Squat

60% 1x4, 70% 2x4, 75% 1x4

WOD:

Complete as many rounds as possible in 12 minutes of:

15 Wall ball shots (20/14)

15 foot Rope climb, 1 ascent ( back ropes)

10.16.2018

Tuesday

Skills and Drills:

5RDS

20M HIP SHOOTS

20 HOLLOW ROCKS

BB CYCLING:

Power Clean & jerk

60% 1x2+2, 65% 1x2+2, 70% 2x2+2

Strength:

Clean DL(on riser)

80% 1x4, 85% 3x3

Press

5x4

WOD

With a 20min running clock complete the following:

50 Air Squats

Bike .5 miles

40 Air Squats

Bike .5 miles

30 Air Squats

Bike .5 miles

20 Air Squats

Bike .5 miles

10 Air Squats

with remaining time

AMRAP of:

Ring Muscle-Ups

10.15.2018

Monday

Skills and Drills:

40 DEFICIT RING PUSHP

40 pistols

40 strict t2b

Strength:

Banded Back Squat (10%)

60% x4, 70% 2x3, 80% 2x3

Good Morning

4x4

WOD:

Snatch 15-12-9 reps.

Go for PR on this today! The rules

that you don’t put the bar down

throughout the set. You can rest

overhead, at rack, or hang – touch

and go at the floor only. Rest as

needed between sets. Use /same

weight for all three sets.

10.13.2018

Saturday

Skills and Drills:

3 ROUNDS:

12 strict HS pushup

3 rope climb

BB CYCLING:

Power Snatch + OHS

60% 1x3+3, 65% 2x3+3, 70% 2x3+3

Power Clean & Jerk

60% 1x3+3, 65% 2x3+3, 70% 2x3+3

WOD:

Five rounds for time of:

15 Deadlift (185/125)

15 Toes to bar

10.12.2018

Friday

Skills and Drills:

6 ROUNDS:

30 sec strict t2b

30 sec one arm pushup

30 sec burpees w/ feet together

BB CYCLING:

Snatch

60%x2,70%x2, 80% 3x2

Clean

60%x2,70%x2, 80% 3x2

Strength:

FS

60x3, 70x3, 75x3, 80 2x3

btn push Press

60%x4, 65%x4, 70% 2x3

WOD

"Jackie"

1000 meter row

50 Thrusters (45/35)

30 pull-ups

10.10.2018

Wednesday

Skills and Drills:

30 Plate up downs

in handstand 25#

BB CYCLING:

Clean DL

80% 4x3

Good Morning

4x6

Strength:

OH Squat

60% x3, 70% 4x3

WOD:

Partner WOD

30 Clean and Jerk (155/105)

30 Syncro Burpees

30 Front Squat (155/105)

30 Syncro Burpees

30 Shoulder to Overhead (155/105)

30 Syncro Burpees

One athlete working at a time on

barbell movements.

10.9.2018

Tuesday

Skills and Drills:

5rds

5 wide grip pullup

15 narrow stance squats

BB CYCLING:

C&J

60% x 2+1, 70% 2x2+1, 80% 2x2+1

Strength:

Snatch High Pull

80% 4x3

WOD:

For time:

4 Rounds for time of:

4 muscle ups

8 Deadlift (225/155)

12 GHD Sit-ups

15 Calorie on Bike

10.8.2018

Monday

Skills and Drills:

Every Minute on the Minute for 10 minutes:

2 Strict Rings Muscle Ups

5 hollows on even

5 superman on odd

BB CYCLING:

Snatch

60% x2, 70% 2x2, 80% 2x2

Snatch High Pull

80% 4x3

Strength:

Banded Back squat 10% Band Tension

60% x3, 70% 2x3, 80% 2x3

Good Morning

4x6

WOD:

For Time:

40 Down to 2 Air Squats

1 Tire Flip AHAP between each set

Stick to same weight - go heavy

Sequence goes 40 Squats, 1 Tire Flip

38 Squats, 1 Tire Flip, 36 SquatsMonday

10.1.2018

Strength:

Est 1rm Back Squat

Est 1rm Power Snatch

Reverse Hyper

3x20

Partner WOD

Calories on Bike

30-20-10 Men

21-15-9 Women

Relay Style

Ex: Partner 1 Bikes 30 cal

then Partner 2 bikes 30 cal.

9.26.2018

Wednesday

Skills and Drills:

Handstand Walk

30 ft length sections

150 ft for time

with 45s ramp ( 1/2/3/2/1)

BBC

Snatch

3x1 @ 75%

CJ

3x1 @ 75%

Strength

Back Squat

1x1 @ 85% 

2x2 @ 70%

WOD:

3 min AMRAP

20/15 calorie Row

30 Wallball Shots (20/14)

20 Toes to bar

30 Box jumps (24/20)

20 KB Sumo-deadlit high-pull (70/53)

30 Burpees

20 Shoulder to overhead (135/95)

3min rest then,

6min AMRAP

Complete same chipper from start

3min rest then

9 min AMRAP

Complete same chipper from start