Friday February 8, 2019

Skill/Strength/Technique
5×5 back squats

WOD:
24 minute EMOM
24 box jumps 24/20
24 plate ground to over head 45/35
24 single arm kb front rack lunges 50/35
24 Hspu

Thursday February 7, 2019

Skill/Strength
Heavy Sled Drags 10×25 yards
Partner up. Goal is not speed but strength.

WOD:
10-9-8…3-2-1 Thruster 95/65
1,2,3…etc pull ups

Focus on keeping good positioning on thrusters. i.e. heels down, elbows up.

020619

Warm Up:

12 Min EMOM

Min 1: 10 Burpees+10 Air squats

Min 2: 10 KB Swings

Min 3: Bike at 70%

MOBILIZE AND DO SNATCH PRIMER

A. Muscle Snatch

3×2 at 70%

2×2 at 75%

B. Clean and Jerk

1×2 75%

4×1 at 80%

C. Clean Deadlift

5×4 at 115%

D. Class Skill

E. Class Workout.

Wednesday February 6, 2019

PARTNER DAY!

Skill/Technique:
Power clean + 2 Front squats

WOD:
Partner Chipper:
150dubs each. partner holds plank
150 db snatches 50/35’s. partner hangs from rig
150 v-ups partner does nothing
150 wall balls 14/10 to 10ft partner holds top of handstand pushup or pike

RX: work does not count if athlete is not holding their side work.

Tuesday February 5, 2019

Skill:
Emom x 10 minutes or I go you go if needed.

10 sets of 50 yard sprints or 10/8 cal bike
Try to sprint all the way through the 50. If athlete cannot run, scale to assault bike. rower as a last resort

WOD: 16 minute cap
4 rounds for time:
10 Deadlifts 135/95
10 Bar facing burpees
10 Hang Cleans 135/95
10 Bar facing burpees
10 Shoulder to overhead 135/95