Strength/Skill Snatch pulls (GOOD FORM!) 5@70%, 5@80%, 5@90%, 5@105% EMOM6 3 power snatches @85%(do not go heavier) Metcon: “Push it” 50 sit ups $$in 21-15-9 Hand release push ups snatches(75/55) 50 sit ups $$out Lv1(knee push ups)(65/45) Lv2(push ups to box/bench)(55/35)
Strength: weighted step ups 4×10 building(no bounce) 40 rep make up Metcon: “Sumo Legs” AMRAP 12 15 wall balls(20/14) 15 cals on rower 15 S.D.L.H.P(75/55) Lv1(65/45) Lv2((14/10)(55/35) *10 cals on bike alternative for row
Strength: Push Jerk 7-7-5-5-3 building Metcon: “Grip” 4RFT 30 dubs(60 singles) 10 T2B 10 S.T.O (95/65) Lv1(knees to pits)(85/55) Lv2(kipping knee ups(75/45)
Strength: 3rd week of 40 rep Metcon: “Counting Calories” (20 min cap) 10 cals on AB 20 burpees 15 cals 15 burpees 20 cals 10 burpees 25 cals 5 burpees *+5 cals for rower
Partner Wod 3RFT 30 wall balls(20/14) 30 ball slams 30 sit ups passing slam ball 30 burpees D&S Bar muscle up progressions
Tabata hollow hold and supermans “Dont Let Go” 5RFT 10 goblet squats(53/35) 10KBS *every time the kb touches the floor 5 burpee penalty
15 minutes build to heavy clean and jerk “13.4” AMRAP 7 3 clean and jerks(135/95) 3 T2B ascending by 3’s Lv1(115/75) kipping knee ups Lv2(105/65) knee raises
weighted goodmornings 4×10 building “Gassed” 25 cals on bike 21-15-9 Burpees KBS(70/53) 25 cals on bike
Strict press 7-7-5-5-3 building “the Chief” five 3minute AMRAPs 3 power cleans(135/95) 6 push ups 9 air squats Rest 1 min. Lv1(115/75) Lv2(95/65)
Week 2 40 rep front squat “Jackie” 1000 m row 50 thrusters(45/35) 30 pull ups