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 

4 Week Skill Emphasis Program 2.3

A) Front lever/back lever/ skin the cat on (on bar or rings): 3 sets x 5 reps each

B) 15 minute EMOM:

  • Even minute: 6 tire flips with jump in/out of tire
  • Odd minute: 8 KB swings (70/55)