08/15/2018

Strength/Skill

Deadlift
Wendler 5/3/1
Deload Week 4
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%

WOD
AMRAP 3
10 Med ball clean (20/14)
Cal Row (10/7)
*Rest 3 min repeat
*Rest 3 min repeat

08/14/2018

Strength/Skill

American Kettle Bell Swing

WOD

AMRAP 7
100m Shuttle Sprint (50×2)
10 Air Squats
5 Burpees
**Rest 5 minutes
AMRAP 7
5 AKB Swings (70/53)
25 Double Unders
5 Burpee Box Jump Overs (24/20)

08/13/2018

Strength/Skill

Back Squat
Wendler 5/3/1
Deload Week 4
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%

WOD

2 RFT
20 Ring Dips
20 OHS (95/65)
15 yd HS walk

08/12/2018

Warm Up

3 Rounds @ 1:30

  • 3 Good mornings
  • 3 Power Cleans
  • 3 Front Squats
  • 3 Push Jerks

Skill

Deficit Snatch Grip Deadlift

4×3 4 Rounds @ 2:00 (Standing on 45 lb)

Then: Sots Press 3×3 (light) 3 Rounds @ 1:30

Drill

Segmented Cleans + Split Jerk

(2 sec pauses: 2" off the floor + above the knee) + Hang Clean + Jerk

5 Rounds @ 2:00 5x (1+1+1)

08/10/2018

Strength/Skill

Hang Squat Snatch
5×3 (technique not load)

WOD

"Captain Boomerang"
EMOM 20
Min 1: 10 Hang Power Snatch (95/65)
Min 2: 20 GHD Sit Ups (ABMAT sit ups)
Min 3: 40 DU or 80 SU
Min 4: 10 Burpee over
bar

08/09/2018

Strength/Skill

EMOM 12
Odd: 10 KB Snatch (swinging) (55/35)
Even: 10 Wall Ball (20/14)

WOD

For time 
21 Squat cleans
15 Thrusters
9 Clean and Jerks
135/95 RX+
115/85 RX

Do NOT do RX+ weight if you cannot perform the squat cleans

 

08/08/2018

Strength/Skill

Deadlift Week 3
Wendler 5/3/1
Working off of 90% 1RM
5 Reps at 75%
3 Reps at 85%
AMRAP at 95%

WOD

 AMRAP 25
400m Run with Med Ball (20/14)
10 Ground to over shoulder slam balls (50/30)

 

08/07/2018

Strength/Skill

Hyper Tabata
20 working 10 rest
Push up
Sit up
Plank
KB Deadlift

Change movements each 30 sec.

 AMRAP 15
10 Goblet Squat
15 Russian KB Swing
15 Burpee to plate
10 Lunge with Plate OH

RX+ 70/55 (55lb plate)
RX 55/35 (45/25 plate)

 

08/05/2018

Warm Up

3 Rounds @ 1:30

  • 3 Clean Pulls
  • 3 Power Cleans
  • 3 Front Squats
  • 3 Split Jerks

Skill

Clean & Jerk 5 Rounds @ 2min                                                                80%-85%-90%-95%-85%
Then: Clean Pulls 5×2                                                             90%-100%-110%-115%-120%+

Drill

Complex 4 Rounds @ 2min                                                                    4×1+1+1                                                                                                   1 Power Clean+1 Front Squat+1 Split Jerk                                  75%-80%-85%-80%

 

08/04/2018

Strength/Skill

None

WOD

As a 2 person team
100 Thrusters (95/65)
80 Burpee box jump
60 Wall Balls (20/14)
4K row
2 Mile Run
*Split reps as needed. One works, one rests.