THURSDAY 9/14/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

A1) Clean Pull (From 2 Second Pause At Knee) x 3

A2) DB Split Squat – 6 Each Side

x4

 

B1) Banded Face Pulls x 10

B2) Y Raise x 10 Each **No More Than 5# DB/Plates

B2) Kick-Up Practice x 10 Attempts

x 3

 

WOD

 

3 Minutes To Complete:

500 Meter/400 Meter Row

AMRAP Max Power Clean (155/105)

Rest 2 Minutes

x 4

TUESDAY 9/12/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

Back Squat – 2 Seconds Pause in Bottom – 3×5

+

(Once Done)

3 Rounds for Quality:

Seated DB Strict Press x 10

Strict Toes to Bar (With Partner) x 5

Kick Ups x 10 Attempts

 

WOD

 

3 RFT:

 

50 Double Unders

10 T2B

20 Hang Power Clean (95/65)

10 Bar Facing Burpees

Rest 1 Minute

50 Double Unders

20 T2B

15 Hang Power Cleans (115/75)

10 Bar Facing Burpees

Rest 1 Minute

50 Double Unders

30 T2B

10 Hang Power Cleans (135/95)

10 Bar Facing Burpees

SUNDAY 9/10/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

Split Jerk Review

+

12 Minutes to Establish Heavy Single Clean & Jerk (Any Style Jerk)

 

WOD

 

Top of Every 4 Minutes for 24 Minutes:

400 Meter Run

10 C&J @ 65-70% of Today’s HS

SATURDAY 9/09/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

Movement Review + Scaling

  • OHS
  • Dips (Scale: Feet Assisted Dip or Scale Reps)
  • Rope Climb (Scale: Seated RC to Stand or Scale Reps)

 

 

WOD

 

Mainsite WOD 170929

 

5 Rope Climbs

75 Thrusters (75/55)

50 Dips

5 Rope Climbs

50 Overhead Squats (75/55)

75 Ab Mat SitUps

5 Rope Climbs

THURSDAY 9/07/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

A) 10 Minutes to Establish Max Strict Press

+

3 Rounds For Quality

KB Half Get Up x 5 (Each Side)

S/L DB Deadlift x 10 (Each Side)

Banded Reverse Hyper x 12

 

 

WOD

 

12 Minute AMRAP

 

12 Heavy KB DLs (70/53)

12/9 Calories Assault Bike

6 HSPU

 

 

TUESDAY 9/05/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

A) Row Skill + Drill

B) TT: 500 Meter Row

 

WOD

 

3 Rounds – Record Meters + Reps For Each Round

 

2 Minutes Max Meteres Row

Rest 1 Minute

2 Minutes Max KB Swings (53/35)

Rest 1 Minute

2 Minutes Max Squat Cleans (115/85)

Rest 1 Minute

 

 

MONDAY 9/04/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

10 Minutes For Quality

 

.1 M TF Run

8 Russians KB Swings

8 Box Steps Ups

5 Broad Jumps

10 Powell Raise (Each Side) (5/2.5)

 

WOD

 

“17.1” – 30 Minute CAP

 

10 Alt. DB Snatch (50/35)

15 Burpee Box Jump Overs (24/20)

20 Alt. DB Snatch

15 Burpee Box Jump Overs

30 Alt. DB Snatch

15 Burpee Box Jump Overs

40 Alt. DB Snatch

15 Burpee Box Jump Overs

50 Alt. DB Snatch

15 Burpee Box Jump Overs