Friday 1-18-19

Skill

Muscle up practice. Hollow body hollow arch, pulls and turnovers. Practice it all for 10 minutes. If you have muscle ups then try and spot something you can make better and go for a max unbroken set.

Strength

  1. Supported dumbbell row- 4x8

Partner WOD

20 minute Amrap

One arm down one arm up kb carry 45,35. Can substitute dumbbells.

50 Dumbbell snatches

50 Box step overs holding one KB 45,35

100 Ab mat sit ups



Thursday 1-17-19

Strength

  1. Build up to a 2 RM Snatch. Dropsets 2x2@-10%, 2x2@-15%.

  2. PVC Pipe Jumps x 5. Build up to a 5 hop max.

4 Rounds for time( 10 minute cap)

5 Power Snatch Rx+155,105 Rx 135,95 Fit 95,65

15 Handstand push ups

Rest 2 minutes

3 rounds for time(8 Minute cap)

20 Burpee Box Jumps

10 Dead Lifts Rx+ 275,185 Rx 225,155 Fit 155,105



Monday 1-14-19

Strength

  1. Build up to a 5rm Thruster. Nothing too crazy. Like 90% Effort.

  2. Build up to a 3rm Deadlift. If your not feeling it build up to a 5 rm barbell bridge.

Motor

4 Minute Amrap

10 Power clean and push press Rx+ 115,80 Rx 95,65 Fit 65,45

10 Chest 2 bar pull ups

Rest 2 minutes

4 Minute Amrap

10 Power clean and push jerk Rx+ 135,95 Rx 115, 80 Fit 95,65

10 Chest 2 bar pull ups

Rest 2 minutes

4 Minute Amrap

10 Clean and Jerk(Any Style) Rx+ 155,105, Rx 135,95 Fit 115,80

10 Chest 2 bar pull ups