Warm up (Coach May Change) 3 Rounds 100 Meter run 5 Push ups 10 sit ups 15 Paratroopers 8 Min. EMOM Every Min. Increase load to reach 85% of Clean by min. 8 6 Min. 0 – 2 Min. 3 Clean Pull @90% 3 – 4 Min. 2 Clean Pulls @95% 5 – 6 Min. 1 Clean Pull @105% 12-9-6-3 …
Tuesday 10/17
Warm Up Snatch 0 – 3 Min. 5 Muscle Snatches 4 – 6 Min. 5 Power Snatches @70 – 75% 7 – 9 Min. 4 Power Snatches @80% 10 – 12 Min. 3 Snatches @85% 5 Rounds 20 Min. cap 7 Hang P. Cleans 5 Thrusters 105/155# or @80% 100 Meter Tire Drag 25/35# 500 Meter Row Rx Program: Bench …
Monday 10/16
Warm up 12-9-6-3 Bar Muscle ups Pistol Squats (R+L=1) Run in Heats of 2 40 GHD Sit ups 40 Star Jumps 40 Jumping lunges 40 HSPU For Time 4 Min. EMOM 35 Double unders 9 Min. EMOM 0 – 3 Min Power Clean + 5 Strict Press @75% of strict press 4 – 6 Min. Power Clean + 4 Push …
Saturday 10/14
Active Warm up 10 Rounds 5 Thrusters 50 Meter Sprint 15 Min. AMRAP 100 Meter Farmer carry 15 Wall balls 100 Meter Farmer carry 12 T2B 9 Box jumps 100 Meter Farmer carry 6 Ring or Bar Muscle ups (Strict pull ups) 800 Meter run
Friday 10/13
Warm up Snatch & Clean Complex 16 Min. EMOM E: Hip Snatch + Hang Power Snatch, Hang Snatch O: Hip Clean + Hang Power Clean, Hang Clean Every 4 Min. build up @50%, @60%, @70%, @75% 10 Min. EMOM 1st: Max power cleans @65/95# 2nd: Max Snatches 3rd: Max Push jerks 4th: Max deadlifts 5th: Max O/H Squats Repeat Add …
Thursday 10/12
Warm up 12 Min. EMOM 1st: 15 Cal Row 2nd: 50ft. HSW 3rd: 2 Rope Climbs or Pegboard climbs For time 800 Meter Run 100 Push ups 150 Sit ups 200 Air Squats 800 Meter Run 300 Meter Sandbag Carry Rx Program: 2 x 7 Hang Snatch @45-65% 3 x 5 Snatch Pulls @75% Strict Press 10 x 50% 10 …
Wednesday 10/11
Warm up + Hip Muscle Squat Clean 2 x 10 Cleans 15 Min. EMOM 0 – 5 Min. 7 H. P. Clean @50% 6 – 10 Min. 5 Power Cleans @60% 11 – 15 Min. 3 Cleans @70 – 75% 19 Min. AMRAP 25ft. Walking lunges w/ DB in Front Rack 16 DB Snatches 35/50# 14 HSPU 12 Box Jumps …
Tuesday 10/10
Warm up + Muscle snatch tech. Snatch 0 – 5 min. 5 Hip Power Snatch @50% 6 – 10 min. 4 Hang Power Snatches @60% 11 – 15 3 Snatches @ 70 – 75% Work upward every min. 1 – 10 For Time Front Squat (Scaled: Back Squat) 95/135# Over the Bar Burpees Pull ups Cool Down 400 Meter O/H …
Monday 10/09
Warm up-Active For Time: 150 Double unders 100 Meter run 50 KB Swings 10 Rounds 50 Meter Sprint 10 Sandball Slams 400 Meter run Rx: 0 – 5 Min. 1 Clean + 6 Power Jerks (Or Split) @55% 6 – 10 1 Clean + 6 Power Jerks (Or Split) @65% 11 – 15 1 Clean + 6 Power Jerks (Or …
Friday 10/06
Warm up 12 Min. AMRAP 10 Strict HSPU 20 Hollow rock sit ups 30 Goblet Squats 14 Min. EMOM 8 C2B + 4 Burpees 800 Meter Row Rx Program: Back Squat 10 x 50% 10 x 60% 3 x 80% 3 x 85% 3 x 90% Superset: GHD Sit ups X 12 5 Min. EMOM 2 Kipping pull ups, 1 …