160818

Strength:
Deadlift
15 Min. To build to a heavy 2 reps

WOD:
“JACKIE”
1000M row
50 Thrusters 45/35
30 Pull-ups

160817

Skill:
Snatch 1st Pull and 2nd Pull

WOD:
5 Rounds
10 Hollow Rock to Superman Rolls
12 Anchored Toes to Bar
150M Row

160816

Strength:
4×8 Back Squat –Moderate Weight

WOD:
15 Min. AMRAP
400M Run
7 Box Jumps 24/20
10 Russian KB Swings 53/35

160815

Strength/Skill:
20 Min. to build to Heavy Clean & Jerk
-Use this time to really concentrate on great technique

WOD:
“GRACE”
30 Clean & Jerks 135/95

160811

Strength/Skill:
6×2 Hang Snatch
*If you have not gone over or do not feel comfortable with snatch please come and go over technique work. Stay light.
*Even if you feel comfortable stay as light as technique will allow. DON’T build bad habits
 
WOD:
15 Min. AMRAP
7 Sumo DL High Pull 75/45
10 Wall Ball 20/14
200M Run

160810

Skill:
3 Rounds NFT
5 Squat Therapy (Hold 3 Count at the bottom)
6 Turkish Get-ups (3 each arm with KB or DB)
20 Sec. L sit
500M Row

WOD:
8 Min. AMRAP
25′ Shuttle Sprint (Down and Back 3 Times)
25′ Shuttle Bear Crawl (Down and Back 1 Time)
30 Sec. Plank Hold
**25′ is from 1  Beam to the next Beam Overhead.

160809

Strength:
12 Min. EMOM
Even: 4 Push Press @ 75%+
Odd: 6-8 Strict Pull-ups
*Scale for pull-ups = strict ring rows or 4 negatives(2 count hold at top and a 3 count down)
 
WOD:
Partner
100 Box Jumps 24/20
80 Russian KB Swings 53/35
60 Toes to Bar (scale=anchored)
40 Double Unders (scale=3:1)
20 Pull-ups
*Split reps with only one partner working at a time.

160808

Strength:
5 sets of 1 Clean + 3 Front Squats
*this means the total number of times you will squat is 4.

15-12-9-6-3
Burpees
Power Cleans 95/65
Sit-ups

160804

Group Warm-up

Skill: 20 Min.
Jerks – This time is to be spent working on technique. No one should go Heavy. Really concentrate on dropping under and locking out. NO PRESSING OUT.

WOD:
10!(10-1)
KB Swings 53/35
Box Jumps 24/20
Every 2 Min. – 5 Deadlifts 185/125
*WOD starts with DL

160803

Skill/Strength:
7×2 Overhead Squats – Do not add weight unless technique is perfect. Wait for a coach to watch your set
*If you are not comfortable with OH Squats use this time for Skill Work only using PVC.

WOD:
Buy-In: 1 Min. Reverse Plank Hold
then
4 Rounds
30 Double Unders
10 Push Press 75/45
10 Supine Ring or Barbell Rows
10 Super Sit-ups
200M Row
then
Cash-Out: 1 Min. Plank Hold