11/16/2019

9:00 AM Class

Strength/Skill

10 sets / 5 per leg of:
Weighted box DB step-ups
* Rest as needed

WOD

“The Hulk”
AMRAP 8
10 Push Press (135/95)
10 Slam Ball (40/20)

10:30 AM Barbell Club

– 3 position cleans
1 Clean, 1 above the knee hang clean, 1 high hang clean (unbroken)
70%x2, 75%x4
– Push Jerk
3×70%x2 sets
3×75%x3 sets
– Clean pulls
2×5 @ 90 %
3×5 @ 95%
– RDL
5 sets, 8 reps

11/14/2019

Strength/Skill
EMOM 12
Odd min: 10 AKB (70/55)
Even min: 10 pull-ups 

Five rounds for time of:
Row 500 meters
15 reps Bench press (135/95)

 

 

11/13/2019

Strength/Skill

Front Squat Tempo
5-5-5-3-3-3
3-seconds down, 1-second pause at the bottom, directly out of the bottom

WOD
For Time

15, 12 and 9 reps, for time of:
Thrusters (135/95)
Weighted Pull-ups (20/14)

11/11/2019

Strength/Skill

Barbell Front Rack Walking lunge
10 yds x10 build increase weight per round

WOD
Three rounds for time of:
Walking lunge, 100 ft
50 Air Squats
25 Back extensions

 

11/09/2019

9:00 AM Class

Skill

The Forward Roll
Candlesticks

WOD
“Green Arrow”
5 Rounds
10 Ring rows
10 Ring Dips
10 Alt Pistols

10:00 AM Barbell Club 

Strength/Skill

Snatch Complex
Power Snatch
Hang squat snatch
Snatch
2 sets of 1 complex @65%
3 sets of 1 complex @70%

Snatch balance
2 sets of 3 @70%
3 sets of 3 @75% sn ORM

Back Squat
8-8-6-6-5 @75% ORM

Clean Shrugs @115% clean ORM
5-5-5-5-5

Barbell Club Bonus
Back ext 3X10
Sit up 2x 20
Pull up 10 strict & unbroken