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WOD

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06052020

06052020

Strength
Power Clean + Hang Clean + Jerk (Every 2 min for 7 total sets)
*build small as you go
Metcon (AMRAP – Rounds and Reps)
Metcon:

Performance:
8min AMRAP
+1 Clean and Jerk 135/95
+2 Bar Facing Burpees over bar

Ascending Ladder

Sport:
8min AMRAP
+1 Clean and Jerk 155/105
+2 Bar Facing Burpees over bar

Ascending Ladder

accessory work
3x Max Effort Hollow Rocks Sets
3x Max Effort Superman Holds
Rest as needed

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06032020

06032020

Skill
Handstand Walk (x 50 feet)
*perform Shoulder Taps x 8-10 or 20 sec Handstand Hold
rest 30 secs
Legless Rope Climb (x2 ascents)
*perform regular rope climb or Rope Climb progression for today
rest 30 secs
Hollow Body Rock To Support (x10-12 reps +1 15 sec Superman Hold)
rest 1 min before returning to A1
x4 sets total
Metcon (Time)
Metcon

Performance
For Time:
Run 400m
5 Rounds of:
7 DL 145/100
5 Hang Pwr Clean 145/100
3 S2OH 145/100
Run 400m

Sport:
For Time:
Run 400m
5 Rounds of:
7 DL 165/115
5 Hang Pwr Clean 165/115
3 S2OH 165/115
Run 400m

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06022020

06022020

Strength
Back Squat (x3-5 reps @ 22X1)
rest 1 min b/t sets
*increase from 05/27/20
Strict Sup Chin-ups (AMRAP (-1 rep))
Rest 90 secs b/t sets
x4 sets
Metcon (AMRAP – Rounds and Reps)
Metcon

Performance:
12min AMRAP @ 80% effort
Run 400m
21 Wall Balls 20/14
12 Toes-2-Bar

Sport:
12min AMRAP @ 80% effort
Run 400m
21 Wall Balls 30/20
12 Unbroken Toes-2-Bar
* perform 5 burpees if you break

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06012020

06012020

Strength
Cluster (1.1.1 rest 10 secs between singles)
Squat Clean to Thruster

rest 1 min b/t sets
build to a heavy triple today
Ring Dips (x5-6 reps)
rest 90 secs b/t sets
*perform kipping, banded, or stationary dips
x5 sets
Metcon (AMRAP – Rounds and Reps)
Metcon

Performance:
5 sets for AMRAP
Against a 2min Running Clock
5 HSPU
10 KBS (53/35)
30 DBU

Sport:
5 sets for AMRAP
Against a 2min Running Clock
5 Strict HSPU
10 KBS (70/53)
30 DBU

*pick up next set where you left off on last set for total rounds plus reps for today.

accessory work
Russian Twists x 20 reps (tough)
x3 sets

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05302020

05302020

Strength
3 Jerk Balance + 1 Pausing Split jerk (1 sec in catch) (Sets 1-2: 35% of 1RM Clean and Jerk)
Set 3: 40% of 1RM Clean and Jerk

Jerk Balance:
Pausing Split Jerk :

2 Tall Cleans + 1 Split Jerk (Start at 35% of 1RM Clean and Jerk and Build)
Tall cleans
1 Hang Squat Clean + 1 Squat Clean + 1 Split Jerk (Set 1: 64% of 1RM Clean and Jerk)
Set 2: 68% of 1RM Clean and Jerk
Set 3: 72% of 1RM Clean and Jerk
Set 4: 68% of 1RM Clean and Jerk
Set 5: 70% of 1RM Clean and Jerk
Set 6: 74% of 1RM Clean and Jerk
Box Squat (Every Minute x 2 reps @ 50% )
x 10 sets

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Saturdays are for partners!

Saturdays are for partners!

Metcon (Time)
For Time:
In teams of two complete:
Performance:
200 DBU
30 Squat Cleans 135/95
40 S2OH 135/95
30 Power Cleans 135/95
40 Bar- Facing Burpees over bar
200 DBU

Sport:
155/105 for all barbell movements

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05292020

05292020

Strength
Front Squat (x4-6 reps @ 22X1)
rest 75 secs b/t sets
* build per set
Strict Ring Pull-ups (x5-6 reps @ 21X0)
rest 75 secs b/t sets
x 4 sets total
Metcon (Time)
4 rounds for time:
Performance
Run 400m
10 OHS 95/65
2 Rope Climbs
rest 2min after each rounds

Sport
Run 400m
10 OHS 115/85
2 Legless Rope Climbs
rest 2mins after each round

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052820202

052820202

Strength
1 Halting Clean DL + 1 Clean Pull + 1 Power Clean (Every 90 secs for 6 total sets)
Pause 1 sec at mid knee

*build small as you go
Strict Press BTN (x5-6 reps @ 21X1)
Bar starts on the back

rest 90sec b/t sets
Metcon (AMRAP – Rounds and Reps)
8min AMRAP @ 85%
Performance
4 DL 245/165
8 Ring Dips
12 Box Jumps 24/20

Sport:
4 DL 275/185
8 Strict Ring Dips
12 Box Jumps 24/20

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05212020

05212020

mobility
15-20 minutes coach led stretching/ Mobility

Skill
15-20 min of gymnastics skill work of your choice
Metcon (Time)
20 min EMOM @ Recovery pace
Min 1- 175/150m Row
Min 2- 12 Walking Lunges + 10 Sit ups
Min 3- 10/8 Cal AD Bike
Min 4- 40m Farmer Walk
Min 5- 30-45 sec Plank Hold

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05272020

05272020

Strength
Back Squat (x4-6 reps @ 22X1)
rest 75sec b/t sets
Strict Sup. C2B Pull-ups (x5-6 reps @ 30X1)
*perform banded negatives and try to make contact with chest to bar
Metcon (3 Rounds for reps)
Metcon:
Performance
3 rounds for times:
300m Row
12 Thrusters 95/65
12 C2B Pull-ups
Rest 2 min b/t sets

Sport:
300m Row
12 Thrusters 115/75
6 Ring M/U

accessory work
3 rounds not for time:
30sec Sorenson Hold
20sec/ side Star Plank

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