4 Week Skill Emphasis Program 4.4

A) 10 EMOM: DU/Burpees:

  • Minute 1: For proficient jumpers, perform 20 DU's. For beginners, attempt 5.
  • Minute 2: 6 Burpees

B) 3 RFT:

  • 5 Power Cleans (100/70)
  • 10 KB High Pulls (55/35)
  • 15 Ring Dips

4 Week Skill Emphasis Program 4.2

A) Tabata Core: 16 Rounds-20 sec work/10 sec rest of

  • Knee-to-Outside-Elbow-Plank
  • Hollow Rock
  • Front Plank
  • Reverse Plank

B) Mixed AMRAP

  • 10 min AMRAP:
    • 5 Dead Lift (185/135)
    • 10 Box Jump Overs (30/24)
    • 20 Alternating MB Push Ups
  • Rest 2 minutes
  • then 10 min AMRAP:
    • 3 Wall Walks
    • 12 MB sit up Throws (20/14)

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