Saturday, September 23, 2017

BARBELL CLASS

1 Snatch Balance from the rack(hold in bottom for 5 sec) + 1 Oh Squatx5

Power Snatch 5x3 @80%

Front Squat 5x2 @90%


PARTNER WOD

Teams of 2: I go and you go, 30 min cap- if you finish early start workout again-split up reps- if you finish early ME Tire Flips

Complete Ladder for time: 40/30/20* After each set a 100M DB Rack Carry 40/25**

DB Box Step Overs 40/25, 20"

DB Snatch's Alt Arms 40/25

DB Thrusters 40/25

**if you drop dumbells -you have 10 burpees on the spot

Friday, September 22, 2017

DRILL

Build to a 1RM Jerk off the Rack 4-3-2-2-1-1-120

"Weight of the World" 2/12 Steel Serries

WOD

5 rounds for time: 15 min timecap

10 Push Jerk 135/95

50 Foot Barbell OH Carry

10 Front Barbell Step Forward Lunge Alt

15 TTB

Monday, September 18, 2017

Strength

A1. Sumo Back Squats to Bench 4x7

A2. Sled Push's 2x Turf (Heavy) 4x2

A3. Kettlebell Good Mornings 4x10

WOD

Complete Ladder for time, complete 200M Run after each set-20 min cap

6-8-10-12-14-16

Barbell Thruster 95/65 +Sit-Up

Saturday, September 16, 2017

Barbell Class

Split Press on jerk leg, do 6 strict pressesx4

Split Jerk from Rack 6x2

Bottoms Up front Squat 4-4-4-4


WOD

Complete 30 min AMRAP with a partner I go you go, except for run and situps30

400M Run (Done together)

30 Walking Lunges with Sandbag on back

30 Med Ball Cleans

30 Knees to Elbows

30 Partner Situps (done together)

Friday, September 15, 2017

EMOM 18 min (6 sets)18

Min 1: Dumbell Burpees 7, Min 2: DB Suitcase Squats 14, Min 3: Alt Front Rack Lunges 14

The Steel "Seperator" 1/12 Steel Serries-10 MIN TIME CAP (compare score to Sept 9th Last Year)

12 Deficit HSPU 3"

15 Back Squats 185/125

9 Bar Facing Burpees

9 Deficit HSPU 3"

15 Front Squats 135/95

9 Bar Facing Burpees

6 Deficit HSPU 3"

15 OH Squats 95/65

9 Bar Facing Burpees

Wednesday, September 13, 2017

Strength

Complete Paramid Set, rest :20 to change weights between clusters: 8-6-4x3 For Row you can keep weight the same

A1. Barbell Strict Press

A2. Single Arm Rows (each arm)

WOD

With a partner, each is a 5 min AMRAP- I go,you go

Tire Flips

rest 1 min

Trap Bar Farmers Carrys 155/115

rest 2 min

Sled Pushes 65/45

rest 2 min

Back Squats (from Rack) 165/115