2/14/2019

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Barbell WOD:

1.) Clean &HPC Cycling- work to 90% of your 1 RM C&J for a single, then drop weight by 60% for 2 sets of max effort reps of HANG POWER CLEANS in 30 seconds

2.) Split Jerks 4x2 Work at 80% of your 1RM C&J

3.) Barbell Step Ups 4x16 Work at 50% of your 1RM Clean & Jerk. Perform 8 reps with each leg per set. Set up plates/box so that when you put your foot on the box your le/knee is at 90 degrees

Accessory:

1.) 8 KB highpulls, 8 kb strict press x3

2.) 3x10 heavy sandbag squats (as heavy as possible) directly into 5 broad jumps

3.) 3x20 MB or plate sit ups

Skill Work: Double Under work

1) 1:00 no rope, practice nice, easy jumping on balls of feet, core tight, elbows in tight, neutral spine

2.) 1:00 easy singles with rope applying same principles as #1

3.) Spend 3-5 mins practicing a single-single-single-double under attempt

2/13/2019

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3 rounds:

10 R/10 L single leg KB dead lifts, 10 sumo DL KB highpulls, 10 ring rows , 10 push ups

Skill: in 15 min

box jump, work on max height or scaled: 4x DB weighted ( scaled-unweighted) box/bumper stepups 8/leg, rest 60s

EMOM 15 for max reps:

30s on/30s rest:

1) Wall Balls

2) Burpees

3) box jumps

2/8/2019

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500 m Row then 2 rounds: 8 broad jumps, 8 jumping split squats, 10 plank shoulder taps, :30 laying handstand hold (laying on floor, hands on wall, actively push wall, hollow out, feet together and toes pointed- Mimics a handstand), 10 beat swings

 

3 sets:

1) 8-12 Bulgarian Split squat/leg, rest 30s

2) L-sit progression (accumulate 30-40s)- on boxes/parallets/rings

 

Amrap 10:

3 Power clean (135/95)

6 Box jump

9 pullups

​2/7/2019

Barbell WOD:

1.) No Hook/No Feet Snatch (No hook grip, no moving the feet.) Work at 70% of your 1RM Snatch 5x1

2.) Back Squats 4x3 Work at 80% of your 1RM Back Squat. Keep the weight consistent across the work sets.

3.) Snatch Grp Deadlift 4x 3 Work at 100% of your 1RM Snatch. Keep the weight consistent across the work sets.

 

Accessory:

1.) 3x Bent over DB row x10, straight into max effort push ups

2.) Hip Thrusters 3x10

3.) 3x15 reverse crunches

 

Skill:

Work spend 10-15 mins on holding a tuck position on the parallettes, experimenting straightening each leg (1 at a time), shoot thrus, push ups