020419

warm up

10 wallballs every :30 x 5 minutes

at 5 minutes max double unders in 1 minute

mobilize

A. Snatch off blocks (10”)

4×2 at 75%

B. Jerk

85%

4×2

C. Clean pull

5×4 at 90%

D. Back Squat every 3 minutes (or class skill)

4-3-3-2-2

E. Class metcon

 

Monday February 4, 2019

Skill/Strength:
3 sets of 20 front squat

Newer athletes can use an empty barbell if needed for 1-2 sets.

WOD:
15 minute AMRAP
5 chest to bar
10 plyo push ups
15 jump squats

Goal for today is to stick with movements that require explosiveness. During jump squats focus on good squat mechanics first then add the jump. Below 90 degrees is the standard for a squat; a jump is the same. To prevent knees tracking in from the bottom focus on jumping with the hip rather than the legs.

020519

Warm up: 2x bike 3 minutes+500 m row

mobilize

A. Clean from blocks(10”)

4×2 At 75%

B. Clean high pull

5×2 at 85%

C. Snatch Balance

2×3 At 80%

2×2 at 85%

D. Class

E. 6×400 m row

rest 1 minute between

Friday February 1, 2019

Freakin’ PARTNER WORKOUT!!!!

30 min partner WOD
0-24 AMRAP
10-20-30-40….
Burpee box jump over 24/20
KB goblet squats 53/35
20-40-60-80… Dubs

24-30 AMRAP
Pull-ups

Two scores for each
AMRAP

Monday January 31, 2019

Skill/strength
EMOM 10 minutes
Strict press x 4

WOD 18 min AMRAP

3 front squats 155/105
6 Hang Power Clean 155/105
9 Clapping push ups
12 Jumping pull-ups