Saturday 12-8-18

Strength

  1. Build up to 110% of max clean doing ONLY Pulls. Drop back down to 50% and build up to a 1rm Clean for the day.

  2. Clean Pulls- 4x2@110% of todays max.

Partner Wod

Complete as many rounds as possible in 15 minutes of:

7 squat snatches (165,110)

14 strict ring dips

Rest 5 minutes

Max Toes 2 bar in 4 Minutes.

 



Friday 12-7-18

Skill

Take 10 minutes and 7-10 attempts at building a very big and explosive gymnastic kip. 3-4 Hollow body/Hollow arch is one attempt.

Met Con and Recovery

1 min max calories on Assault Bike.

50 Turkish Get Ups

1 min max calories on Assault Bike

50 KB Wind Mills

1 min max calories on Assault Bike

50 Kettle Bell Around the World

1 min max calories on Assault Bike.

Score is total calories.



Thursday 12-6-18

Strength

  1. Deadlift- Build up to a 5 rm deficit deadlift from 45 lb plate if you are 5’8” or taller. For 5’7” and shorter you will pull from a 35 lb plate. If you already struggle with mobility and maintaining a neutral spine at set up just pull from the floor.

  2. RDLs to above knee- 4x10

Volume

“Build your Goals”

1-10 Ascending Ladder

-Barbell Bridge off Bench- Rx+(225,185) Rx(185,135) Fit(135,95)

-BW Squat Jumps… jump high.

Cash Out: Max DIstance KB Farmer Carry. Rx+(70,55) Rx(55,35) Fit(35,25)



Saturday

1) 1 Power Sntach + 1 Full Snatch- Build to a max for the day in 20 minutes.

2) Back Squat- 5@70%, 5@73%, 5@75%, 5@77%, 5@78%.

 "Megatron" teams of 3

2 Rounds (30 Minute Time Cap)
200 Meter Run (Each)
100 Power Snatches (75/55)
200 Meter Run (Each)
100 Box Jump Overs (24/20)
200 Meter Run (Each)
100 Thrusters (95/65)

 

Friday

1) Build up to a 2 rep Power Clean and Jerk.

2) Clean Pulls- 4x3@110% to days max

"Magneto" Hold back today. Perform at 85% effort. We will be building to maxes on Saturday morning.

5 rounds

5 Parallel Jump Squats 95,65

7 Chest To Bars

5 Strict Deficit HSPUs or DB Push Press

Rest 5 minutes

4 Rounds

10 Russian Swings 70,55 * focus on back tight, hip driven.

10 Ring Dips

20 Plate OH Walking Lunge 45,35

Advanced Accessory: 4x80%ME Bar Muscle Ups.

Pump Party: 4x12 Single Arm Curl to Press

Thursday

1) Snatch Complex
5 Sets (Building to a Moderate):
1 Snatch Pull
1 High Hang Squat Snatch
1 Hang Squat Snatch
1 Low Hang Squat Snatch

2) Peppermint Bark

EMOTM 15

Tempo Ring Rows x 8 (3,1,X,1) 

Tempo BB Glute Bridge x 8 (3,1,X,1)

DB Alternating Snatch x 16

 

After Party: 5x1 minute holds in OHS.