Warm up Handstand Drills -10 shoulder touches – Partner HS circle walks – Handstand walks 20 Min. Find Max Power or Split Jerk 11 Min. AMRAP 9 Hand Cleans @50-60% 6 Strict pull ups 3 Front Squats 30 Double unders 800 Meter run Rx Program Front Squats 10 x 40% 10 x 50% 5 x 60% 5 x 65% 5 …
Tuesday 12/11
Warm up Kipping Tech. on rings or bar 20 Min. Find Max Snatch 12 Min. EMOM E: 4 P. Clean + Jerk @70% O: 7 Burpees 5 Min. EMOM 100 Meter run Rx Program Bench Press 10 x 40% 10 x 50% 5 x 60% 5 x 65% 5 x 70% 15 Hollow rock sit ups Bent over rows 5 …
Monday 12/11
Triple under tech Or Double under 20 Min. to Max rep Clean For Time 100 Double unders 1 Mile run 100 double unders Foam Rolling Rx Program: Deadlift 10 x 40% 10 x 50% 5 x 60% 5 x 65% 5 x 70% Bicep Curls x 16 light 15-9-6 KB Snatch (R+L=1) Goblet Squats
Friday 12/08
Coaches Warm up 16 Min. EMOM 1st: 50ft HSW 2nd: 45sec L-Sit Hold 3rd: 55 sec. Handstand hold 4th: 25 Paratroopers 3 rounds FT 6 weighted pull ups 35/55# 5 Weighted ring Dips 35/55# 4 Weighted step ups w/DB 45/70# (R+L=1) 5 Min. Plank(any style) every time you rest, add 5 Burpees Rx Program Back Squat 10 x 50% 10 …
Thursday 12/07
Warm up 15 Min. Work up Heavy Clean 0 – 5 Min. work to @50% | @60% 6 – 15 Min. work to @95% of Clean For time 36 Front Squats 24 Lunges (Front Rack position R+L=1) 12 O/H Squats @85 of snatch 400 Meter Row 100 Double unders 100 Wall balls with partner (5 Min. cap) Rx Program: Strict …
Wednesday 12/06
A. Warm up B. 15 Min. Work to 95% of Snatch C. 13 Min. AMRAP 12 Strict Pull ups 6 Deadlift 9 Strict T2B 3 Hang Cleans (Squat) 6 Def. Strict HSPU 1 Clean + Jerk @85% + 55 Double Unders D. 800 Med ball run Rx Program Front Squats 10 x 40% 10 x 50% 5 x 75% 3 …
Tuesday 12/05
Warm up 2 Rounds (17 Min. cap) 800 Meter Run w/ Sandbag 100/80# 80 Mountain climbers 80 Double unders 3 Rounds Partner wod (split as needed) 200 Meter Tire Drag 55/45# Partner is doing Heavy farmer carry 70/45# at same time. If 1 partner is stop, other must stop 400 Meter DB O/H Carry 60/45# Rx Program: Bench Press 10 …
December 12/04
A. Warm up B. 14 Min. E2MOM Clean + Jerk 0 – 2 Min. 5x @50% 3 – 4 Min. 5 x @60% 5 – 14 Min. Reach Max Clean + Jerk C. 14 Min. EMOM E:1 Back Squat @90% + 10 KB Swings O: 2 Deadlifts @90% 12 Goblet Squats D. 2 Min. Max effort reps H/C Sit ups …
Friday 12/01
Warm up 3 rounds (15 Min cap) 15 Thrusters w/barbell 100 Meter tire drag 35/55# 12 Min. AMRAP 30 Double arm rope slams 20 Wall balls 14/20# 30 American KB Swings 54/35# 800 Meter Sandbag run Rx Program Back Squat 10 x @50% 10 x @60% 5 x @75% 3 x @85% 1++ x @95% Reverse Hypers x16 9-6-3 Sandbag …
Thursday 11/30
A. Warm up B. 12 Min. Running Clock 0 – 4 Min. Warm up to 70% 5 – 12 Min. to reach 90% of Clean C. 3 Rounds 12 Box Jumps 24/30” 9 Deadlift 6 Burpees over bar 3 Hang Clean @80%(75-85%scaled) D. 9 Min. AMRAP 9 DB Power cleans 60/40# 15 T2B E. 10 x 25ft. Sled push 70/50# …