WARM UP
2 Rounds
10 Spidermans
20 Air squats with glute band
200 M Run
:10 Tempo Pull Squat Snatch Review
Power Position Snatch
Hang Snatch
Squat Snatch
Tempo Pull Squat Snatch
:15 STRENGTH
Every 2 Minutes for 14 Minutes (7 sets)
3 Tempo Pull Squat Snatches
Drop and rest between reps
Weight should start well under 50% of 1 RM Squat Snatch
:35 WOD
FOR TIME
13 Rounds
5 SHSPU
30 Double Unders
Time Cap: 13 Minutes
:55 COOL DOWN
Twisted Cross
Childs Pose
WARM UP
3:00 on a Machine
Then 3 Steady Rounds
25’ Duck Walk
3 Explosive Broad Jumps
10 In-place Light Reverse Lunge Steps
5 Strict Pull Ups
:15 STRENGTH
Front Squat
2×15
SECOND set is AHAP, 60%-70% or 1RM
:35 WOD
FOR TIME
3 Burpee MU
11 Hang Power Cleans 155/105 lb
3 Burpee MU
11 Hang Power Cleans 155/105 lb
3 Burpee MU
11 Hang Power Cleans 155/105 lb
3 Burpee MU
Target Score: 7 Min
Time Cap: 12 Min
:55 COOL DOWN
Seal
Lizard
When you see bar muscle ups in the skill, if you don’t have them….. don’t worry. Our coaches will help you with whatever pull up progression you are working on. From ring rows to muscle ups we have you covered.
WARM UP
AMRAP 5 Minutes
8 Ring Rows
8 Burpees
12 Light KB Swings
:10 BMU REVIEW
-Shoulders behind the bar as toes drive in front
Kip Swings
Knees to Bar
Hips to Bar
BMU, BANDED BMU, BOX BMU
:15 SKILL
Every 3 Minutes for 9 Minutes (3 Rounds)
1 Unbroken set of BMU (5+ UB BMU)
OR
Every Minute for 9 Minutes
1-3 BMU / Jumping BMU etc.
:40 WOD
AMRAP 4 Minutes
40 KB Swing 55/35 lb
Max Wall Walks
Rest 2:00 Minutes
AMRAP 3 Minutes
30 KB Swing 55/35 lb
Max Wall Walks
Rest 2:00 Minutes
AMRAP 2 Minutes
20 KB Swing 55/35 lb
Max Wall Walks
Athletes should finish the KBS in 1-2 sets in every AMRAP
Score is Max Wall Walks
Target Score: 15+
:55 COOL DOWN
Thread the needle
Childs Pose
Tuesday 10/11
Waves on waves of squat cleans
WARM UP
3 Rounds
5 Pull Ups
8 Empty Bar Front Squats
100 m Ski or Row
:10 STRENGTH
Squat Clean
1×3 Power Position
1×3 Hang at knee
1×3 Tempo Pull Squat Cleans
then,
5 REPS @ 55%
4 @ 60%
3 @ 65%
5 @ 60%
4 @ 65%
3 @ 70%
5 @ 65%
4 @ 70%
3 @ 75%
REST 2-4 MIN BETWEEN SETS, DROP AND RESET
:50 COOL DOWN
Coach Lead Mobility
EMOM 4 Minutes
Alt movements and sides
Couch
End with 3 minutes Foam Roller
Monday 10/10
WARM UP
3 Rounds
200 M Run
25’ High Knees
25’ Butt Kicks
10 Burpees
:15 WOD
For Time in Teams of 3
8000 M ROW
10 Mile Bike
*One person starts on the row, the second person on the bike and third person on the rest*
ROTATE EVERY 2 MIN. Rotation is Row > Air Bike > Rest
35 Min Time Cap
:55 COOL DOWN
Couch
Lizard