Warm Up:
Run 200m
10 air squats hold for 5 seconds at the bottom
5 inch worms (stretch hamstrings and shoulders)
Then 2x with Bar or PVC
10 hang power cleans
10 front squats
10 hang squat cleans
WOD:
3x
Row or Bike for calories 20/15
5 squat cleans (135/95)
5 burpees over the bar
Rest 1 min
3x
Row or Bike for calories 20/15
5 squat cleans (145/105)
5 burpees over the bar
Rest 1 min
3x
Row or Bike for calories 20/15
5 squat cleans (155/115)
5 burpees over the bar
Rest 1 min
Skill/Strength: 3 rounds of 5 body blasters and 100m farmer carry
WOD:
21-15-9
Goblet Squats (70/53)
Pull-Ups
21-15-9
KBS
Push Ups
Go directly from one 21-15-9 to the next one
Warm Up: Run 200m
2x
20 PVC lunge pass throughs
20 halos
20 DUs (or attempts)
Then split jerks at rack with coach tips and instruction
Skill/Strength: 5-3-3-2-1 Split Jerks
WOD:
800 run
50 DUs
400m run
40 DUs
200m run
30 DUs
100m run
20 DUs
Warm Up:
Row/Bike 2 mins
3x
5 pull ups
10 push ups
10 squats
10 v-ups
Skill/Strength: Ring work (push ups, dips, muscle up work)
WOD: 21-18-15-12-9-6-3
Sit Ups
KBS (53/35)
30 DU on the (-)
*21 sit ups, 21 KBS, 30 DUs, then 18 sit ups, 18 KBS, 30 DUs, etc. etc.
Warm Up:
Run 200m
2x
2 wall walks
10 PVC lung pass throughs
10 PVC thrusters
30 seconds wrist stretches, circles, mobility
Skill/Strength: Handstand work (walks, push ups, holds, etc)
WOD:
15 thrusters (95/65)
200m run
10 thrusters
200m run
10 thrusters
200m run
15 thrusters
Warm Up:
Row 500m
2x
10 step ups
10 plank up downs
3 inch worms
30 second shoulder/chest stretch
Strength/Skill: 1RM bench press
WOD: 15 min AMRAP
15 burpees
15 v-ups
15 box jumps (24/20)
Warm Up:
2 min run/bike/row
2x
10 large arm circles each direction
20 PVC pass throughs
10 halos each direction
10 PVC back squats
10 scapular pull-ups
Strength/Skill:
5x3 Back squats (5 sets of 3 reps)
10 partner leg throws between sets
WOD:
4x
15 wallballs (home sub goblet squats)
Run 400m
10 pull-ups
Warm Up:
Run 200m
2x
10 air squats
10 lunges
10 push ups
2x with bar
10 good mornings
10 RDLs
10 back squats
Skill/Strength:
5-5-5-5 Deadlifts
20 second plank between sets
WOD:
Row 1000m
Then:
50 mountain climbers
40 air squats
30 push ups
20 walking lunges
10 ring dips
200m run
Warm up:
2x
25 juming jacks
10 air squats
10 single leg bridges each leg (see below)
2x
10 Bar/PVC good mornings
10 Bar/PVC RDLs
10 Bar/PVC Back squats
10 Bar/PVC Push Presses
Skill/Strength:
3x
10 single leg KB/DB deadlifts
10 goblet squats
WOD:
10-1
Deadlifts (135/95)
Back squats
Push presses
Warm Up:
Bike/Row/Run 2 mins
3x
10 PVC lunge pass throughs
10 PVC halos each direction
10 PVC OHS
30 second shoulder stretches
Skill/Strength:
15 mins to work up to a heavy power snatch plus OHS
* home do sets/rounds of DB snatch + overhead squats
WOD: 15 min AMRAP
10 OHS (95/65)
Run 200m
10 GHD Sit-ups (home 10 sit ups)