4 Week Skill Emphasis Program 4.1

A) 3-Position Snatch+1 OHS (hang to ground sequence): work on heaviest for 15 min

B) For Time:

  • 200 m OH Plate Walk (45/25)
  • 50 DU
  • 40 Russian KB Twists (55/35)
  • 30 Burpees
  • 20 Back Squats (95/65)
  • 10 Pull ups
  • 500 m Row
  • 10 Pull ups
  • 20 Back Squats
  • 30 Burpees
  • 40 Russian KB Twists
  • 50 DU
  • 200 m OH Plate Walk

4 Week Skill Emphasis Program 3.6

A) Snatch Grip Deadlift: 15 min to work up to 1 RM

B) 2 Part AMRAP

  • Complete as many rounds as possible in 10 mins of:

    • 40 Thrusters (65/45)
    • 40 K2E
  • Rest 1 minute
  • Complete as many rounds as possible in 5 minutes of:

    • 10 Thrusters
    • 10 K2E
  • Rest 1 minute
  • Finish with 800 m run

4 Week Skill Emphasis Program 3.5

A) GOAT: 20 min to work on: 2 Gymnastic skills learned in the past 4 weeks

B) 12 min AMRAP:

  • 4 MB Slams (20/16)
  • 8 Wall Ball Shots
  • 12 Mountain Climbers (L+R=1)
  • 16 V-ups
  • 20 Ring Dips 

A Super Hero’s WOD

*In honor of Coach Rex "Batman" Dacillo

*Must have a Batman Shirt or a Super Hero Shirt on: If not, Surprise Buy in and Cash out of

Chipper for Time:

  • 100 (The Flash) DU

    • 1 Bar MU
  • 90 (Captain America) Air Squats

    • 1 Bar MU
  • 80 (Wolverine) Deadlifts (95/65)

    • 1 Bar MU
  • 70 (Wonder Woman) Abmat Sit ups

    • 1 Bar MU
  • 60 Supermans

    • 1 Bar MU
  • 50 (Green Lantern) KB Swings (55/35)

    • 1 Bar MU
  • 40 (The Hulk) Clean and Jerk (95/65)

    • 1 Bar MU
  • 30 (Robin) HRPU

    • 1 Bar MU,
  • 20 (Ironman) Box Jumps (24/20)

    • 1 Bar MU
  • 10 (Spiderman) HSPU

    • 1 Bar MU
  • 5 (The Beast) Snatches (95/65)

    • 1 Bar MU
  • 3 (Batman) Double Rope Climbs

4 Week Skill Emphasis Program 3.2

A) Box Jump: 15 minutes to find max height

B) 15 minutes to complete the following:

  • 5 rounds of:

    • 20 Chin Ups
    • 10 Ring rows
    • 5 OHS (95/65)
  • Then max reps of wall ball shots

*Score = Total amount of Wall Ball Shots

4 Week Skill Emphasis Program 2.6

A) 400 m Run Time Trial: x 4.  Rest 1 minute after each set.  Record fastest time.

B) 3 rounds for time:

  • 10 hang power snatch (95/65lbs)
  • 8 OHS (95/65 lbs)
  • 6 lateral burpees over bar

The TJ

*Courtesy of Athlete of the Month TJ Dieterly

For Time:

  • Buy In 800 m row
  • 5 RFT of:

    • 21 Floor Wipers (100/75) 
    • 15 Cleans (100/75)
    • 10 yd Handstand walk 
  • Buy Out: 2 Rope Climbs