07/31/2019

Skill

Snatch Technique (25-30 min)

Strength

EMOM 15
ODD – 2 Power Snatches
Choose start weight and add 5-10lbs/round all reps must be TNG
EVEN – 40 DU’s

07/30/2019

Strength/Skill

BB Hip Extensions 3×10
3 Rounds @ 3:00
A1. 10 reps BB Hip Extensions
w/6 sec pause at extension.
A2. 6 reps/leg single leg RDL @35/20 (2DB’s)

WOD

July’s AOTM – Melvin Knox

“LIFT FREE OR DIE HARD”
AMRAP 5
15 Deadlift (185/125)
Row 200m
Rest 2:00

“MELLY MEL’S FURIOUS 5”
5 RFT
5 Cleans (135/95)
5 STOH
Row 200m
Rest 2:00

“MONSTERS BALL”
AMRAP 5
20 Wall Ball (20/14)
Row 200m

07/29/2019

Strength/Skill

Press
6 Rounds @ 2:00
2 Strict press @ 90%
+ 3 Push Press

WOD

10-9-8-7-6-5-4-3-2-1
MB Clean
MB Toss
MB Slam
24/20
MB Toss from 10’/7′

 

07/27/2019

9:00 AM Class

WOD

100 Cal Bike
21-15-9
Deadlifts (185/125)
Pull ups
Run 400m
9-15-21
Cleans (135/95)
Burpees Box Jumps (24/20)
100 Cal Row

10:30 AM Barbell Class

BTN Snatch grip push press 5×10 (light)
5 Rounds @ 2:00
Snatch segment pull 4X3
(floor/mid thigh/pull)
4 Rounds @ 2:00
Snatch+Hang 5x(1+2)
5 Rounds @ 2:00

07/26/2019

Strength/Skill

RDL 4×8
4 Rounds @ 2:30
8-8-8-8
Start at 40% of Deadlift 1RM
add weight/round

WOD

12-9-6-3
Front Squat (225/135)
Ring Muscles Ups

07/24/2019

Strength/Skill

Push Press/Pendlay Row
5 Rounds @ 2:30
Push Press 5×5
A1. 5 reps Push Press
Start @ 45%-55% of 1 rpm CnJ
A2. 6-8 Reps Pendlay row
@ A1’s next round weight

WOD

5 RFT
60 ft OH walking lunges with (45/35) plate
30 DU’s
20 Sit ups
10 DB Bench Press (50/35)

07/22/2019

Strength/Skill

Snatch
5 Rounds@ 2:00
4-4-3-3-2-2
60%-65%-70%-75%-80%-AHAP

WOD

10-9-8-7-6-5-4-3-2-1
SA DB Snatches (50/35)
1-2-3-4-5-6-7-8-9-10
Burpee Bar MU

07/20/2019

9:00 AM Class

Partner Wod
100 Cal Bike
Then
80-60-40-20
Cal Row
**600 m partner run in between cal Row sets. WOD ends after the 20 cal Row set is completed.

10:30 AM Barbell Club

Snatch 4 x 1 @ 80-85%
Clean & Jerk 4 x 1 @ 80-85%
HB Back Squat pause rep
add weight/round