Thursday 9-16-18

Movement WOD

3 rounds

:60 Goblet squat

:60 Sumo Deadlift hi pull

:60 Overhead Squat

5 minute transition... 

“Wonder World”

Every 4 minutes until you get caught by the clock or 30 min cap. Pick a weight on the dumbbell you can do 20+ reps fresh.

12 Dumbbell Curl to Press (capable of 20+ reps)

12 Perfect Push Ups (2,0,x,1)

12 Perfect Ring Rows (2,0,x,1)

Tuesday 8-14-18

Spend 10 Minutes going through the following snatch complex with a bar or training bar. 1 Halting Snatch Deadlift, 1 Snatch Pull, 1 power Snatch + 1 full Snatch x 2. The Goal is to break up the movement, make corrections and get a better feel for how the bar and body work together.

“Damaged Cells”

The workout will go in heats of 3 athletes. Follow the leader style every 90 seconds till you have completed 3 rounds

Station 1-  30,20 calories on the assault bike

Station 2- 30,20 calories on the rower

Station 3-  30 Box Jumps 24,20

Station 4- 40 Dumbbell hang power Snatch 50,35

Station 5- 30 Wall Balls 20,14

Station 6- 3 Rope Climbs

Station 7- Rest 3 minutes and then start over.

If you get caught by the person behind you it is a 30 Double under penalty and you must jump back in as soon as you are done.

Monday 8-13-18

Strength

1) Front Squat- Build up to a heavy single in 18 minutes. If you go over 100% then no dropset. If you stay under 100% then do a dropset @-20%x2

Met Con

"Sweet Cheese its”

Buy In: 6 Minutes to build up to a heavy 5 Rep strict press from the floor.

4 Minute Amrap

10 Thruster 95, 65

10  Strict Pull up

Rest 2 Minutes

4 Minute Amrap

10 Push Press 95,65

10 Pull up

2 minutes rest

4 minute Amrap

10 Power Cleans 95,65

10 Toes 2 bar

Saturday

“Sasquatch”knows 575 

Teams of 3:
For Time (30 Minute Time Cap):
250 Cl530ean 4oand Jerks

*On the 0:00, 5:00, 10:00, 15:00, 20:00:
45/30 Calorie Row
30 Toes to Bar

Weight Climbs Every 50 Reps: You guys are there Turn They're gonna try to come to all of your kettle Bells and put them down so spread your cannibals out a little bit more now that you know what team you're on
Weight 1: 95/65
Weight 2: 115/80
Wright 88 575 you v3: 135/95
Weight 4: 155/105
Wright vs3mp5: 185/135

Athletes will find teams of 3 for this triplet workout. The goal is to complete 250 clean and jerks at climbing weights within a 30 minute time cap. The workout is either for time, or as many reps as possible in 30 minutes. Add a second for every rep not complete. For example, 200 clean and jerks would be scored as 30:50.

Thursday 8-9-18

1) Strict Press

Every 2 Minutes, for 10 Minutes (5 sets) of:

Set 1 – 5 reps @ 70%

Set 2 – 4 reps @ 75%

Set 3 – 3 reps @ 80%

Set 4 – 2 reps @ 85%

Set 5 – 1 rep @ 90%

Immediately followed by…

Every 2 Minutes, for 4 Minutes (2 sets) of:

Strict Press x 8 reps @ 75%

2) Three rounds for time of:

500 Meter Row/400 m run/ 30,20 bike

15 Toes to Bar

15 Strict Handstand Push-Ups

Monday 8-5-18

1. Power Clean
Build to 10 Rep Max

2.  “Jump City”

For Time:
1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (155/105)(135,95)(95,65)

2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (155/105)

3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (155/105)

Friday 8-3-18

Power Clean + Front Squat + Push Jerk

Build to a Heavy Complex

“Wise Men”

AMRAP 3:
Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:
Macho Man (155/105)

Rest 3 Minutes

AMRAP 3:
Macho Man (185/135)

1 Macho Man Complex:
3 Power Cleans, 3 Front Squats, 3 Push Jerks

Accessory

Dumbbell strict press- 5x5

Skull crushers- 5x10