​1/30/19

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200 row or run, bear crawl down and broad jumps back, then 2-3 rounds: 10 PVC Goodmorning, 10 medball cleans, 10 glute raises                                               

  Work on front rack mobility for 2min

Clean 1RM

 

2 RFT: 10 strict pull-ups, 15 V-ups, 20 push-ups, 30 alt DB Snatches (50/35), 40 DU

1/29/19

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2 min row/jump rope, 10 banded pass throughs, 30 mountain climbers, 10 band pull aparts, DB alt row, DB alt high pull, 5 walkouts (push-up optional)

 

Testing week!

Bench  1RM    eg 5-5-3-3-2-2-2-1-1-1

 

3 Rounds for max reps:

1min cal row, 1min Russian KBS (53/35), 1min Box jump, 1min rest

1/26/19

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Partner WOD: Buy In 1000m Row each THEN-100 burpees, 100 air squats, 100 sit ups, 100 box jumps/step ups

*Must complete in order. One partner works while the other rests. Partners can alternate reps or one partner can finish a number of reps while the other rests. Both partners must complete a 1000m row before starting the rest of the workout.

1/25/19

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200 row or run, bear crawl down and broad jumps back, then 2-3 rounds: 10 PVC Goodmorning, 10 medball cleans, 10 glute raises, 30s handsrand hold

Work on front rack mobility for 2min

 

Every 2 min for 7 sets:

1 Clean (heavy)

For time: 

300m row, 12 Power Clean (135/95), 300m row, 9 PC, 300m row, 6 PC, 300m row

1/24/19

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Barbell WOD:

1.) Power Cleans Work to 85% of your 1RM C&J for a single, then decrease weight for Drop Sets 2x3(-22#)

2.) BTN SNATCH GRIP PUSH JERK + 3 OHS'S (4x1) @ 80% of 1 RM Snatch

3.) Snatch Grip Deficit Deadlift 3x5 @ 60% of your 1RM Deadlift.

 

Accessory Work:

1.) Renegade Row 2 x10

2.) V Ups 2x10

3.) Walking Sandbag Lunges 2x10

 

Skill Work:

Pull Ups 2 rounds: 10 lat/scap activators, 10 banded beat swings, 3 hollow-arch pull up, lower down into a negative

1/23/19

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Out and back for all: Samson, Bear, Crab, High Knees, Lateral Lunge, Walking Lunge, Butt Kicks, Toe Grabs, Panther

 

Longer metcon: go over snatch technique, toes to bar and modification

 

18-15-12-9-6-3 reps for time of:

Thrusters (75/55)

Power snatches

Toes-to-Bars       

  Scaled: 15-12-9 

1/22/19

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2 min row/jump rope, 10 banded pass throughs, 30 mountain climbers, 10 band pull aparts, 10 seated banded row, 5 walkouts with push-up, 30s handstand hold

 

Bench:

In 25 min  5x1 (heavy) ~80% and build  AHAP, but not to failure  

 

12 min AMRAP:

8 HSPU(pike pushups, 8 seated heavy DB press or 2-3 wallwalks), 16 KBS (53/35), 20 wallballs