Friday February 8, 2019

5×5 back squats

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

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

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.

Wednesday February 6, 2019


Power clean + 2 Front squats

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

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

Monday February 4, 2019

3 sets of 20 front squat

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

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.