Tuesday
Warm Up: 6 min AMRAP: 10 Burpees 10 Empty BB Strict Press :20 Bar Hang Strength/Skill: In 10 min, find 3RM Strict Press After that, drop to 85% and perform AMRAP Strict Press WOD: 10 min AMRAP: 20 KBS (24/16) 20 Push-ups 20 Pull-ups 20 Alt DB Snatch (55/35) Monday
Warm Up: 6 min AMRAP: Run 200m 10 Goblet Squats :30 Goblet Squat Hold Strength/Skill: In 15 min, find a Front Squat 5rm WOD: 3 rounds: 21 Wallballs 15 Box Jumps (24/20) 9 Burpees Saturday
Warm Up: Coaches' Choice Strength/Skill: Spend 10-15 min on Power Snatch technique, get up to 2 TNG sets of 5 slightly above WOD weight WOD: Partner 14.1 15 min AMRAP, partners alternate rounds: 30 DU (60 single) 15 Power Snatch 75/55 Friday
Warm Up: 6 min AMRAP: Row 200m 10 Scap Push-ups 10 Scap Pull-ups Strength/Skill: 15 min Alt EMOM: 1) 1-2 Rope Climbs or 2 Rope Walks 2) 10 BB Bent Over Row 3) :30 Hollow Rock WOD: 6 min AMRAP: 6 Burpees 12 KBS (24/16) Rest 4 min x2 Thursday
Warm Up: 6 min AMRAP: Run 200m 10 Goblet Squats :30 Goblet Squat Hold Strength/Skill: Every :90 (alternating arms) x6 (3 sets per arm): 5 DB Strict Press + 5 DB Push Press These are one arm per set, do not exceed weight you can do on weaker arm. WOD: 12 min AMRAP: Run 400m 10 Power Snatch (95/65) 10 Box Jumps 24/20 Wednesday
Warm Up: 6 min AMRAP: 30 DU or 60 singles 10 Weighted Pass Thrus 10 KBS Strength/Skill: Every :90 x5: 5 TnG Power Clean, end as heavy as possible (still staying TnG) WOD: 3 rounds: Row 500m 10 Power Clean and Jerk (95/65) Lighter than your “Grace” weight Tuesday
Warm Up: 6 min AMRAP: Row 200m 10 Scap Push-ups 10 Scap Pull-ups Strength/Skill: Every 3 min x5: 5 Split Jerk from the rack (50% of 1RM), then: Adv: :30 Wall Facing Shoulder Touches Int: :30 Shoulder Touches Beg: :30 Plank walk (go back and forth from plank on forearms to plank on hands) WOD: 10 min AMRAP: 15 Alt DB Snatch (55/35) 15 TTB (or 15 Roll-ups) 30 DU (or 60 singles) Monday
Warm Up: 6 min AMRAP: 1 min Jump Rope 10 Wall Squats 10 Banded Good Mornings Strength/Skill: A) Every 3 min x4: 5 Front Squats (50% of 1RM) + 10 DB RDLs (both legs at once, one DB per hand) WOD: 12 min AMRAP: 10 Pull-ups 20 Front Squats (95/65) 30 Burpees 40 DU (80 Singles) Open Gym Midcity 7:45am-9:45am sharp, coach Brandon can't stay past 9:45 Sunday Uptown 10:30am-12:00pm |
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