Warm Up
40 One armed OHS with a Kettlebell or dumbbell
Then 3 round
10 Push ups
10 pull ups
20 pass through
Shoulder Day!
Strength-
10 minutes EMOM- (Bar starts on the floor)
3 push jerks
Increase weight as you go
Wod-
6 Rounds for Time
10 Handstand push ups (sub dumbbell presses)
10 ring dips
20 Double unders
8 Dumbbell Thruster
Warm Up
40 one armed ohs with kettlebell or dumbbell
then 40 push ups
50 sit ups
Grab a bar and follow along with Coach led practice hang cleans, warm up to your starting weight for the EMOM
10 minute EMOM
2 Hang Cleans (from the power position
2 front squats
Last hang clean can be a squat clean and count as your first front squat.
Wod-
21 Minute Amrap
2000 M Row buy in (or mile run)
Then with remaining time AMRAP of
7 Hang Cleans 155/105
14 Burpees over your bar
Warm Up,
Row 500
Practice 5 minutes of double unders
40 One handed overhead squat with a dumbbell or Kettlebell (everday this week)
Strength
Back Squats-
10,8,6,4,4,4
Work from 60 percent to 85-90 percent
Wod-
10 Minute Amrap
10 KB swigins
6 Bar Muscle Ups (Sub 10 pull ups, or 12 ring rows) **if you lose your bar muscle ups.. don’t reattempt fails, get as many as you can then finish out with pull ups, we want intensity not muscle up practice
Run 200
Rest 2 Minutes
5 Minutes Amrap
10 Kb swings
10 Pull ups (sub 12 ring rows)
Run 100m
Sunday Funday- Scaling is not a crime. Get to the gym, run a mile slow, get your bar ready and we will start at 10:20
25 Minute Partner Wod-very few people should be going rx on this. Split the work however you want.
8am Endurance – 200,200,400,400,800,800,400,400,200
9am Mobility
10am Partner Chipper
30 minute cap
100 Wall Balls
90 KB Swings
80 Burpees
70 air squats
60 Cal rower
50 Cal Bike
40 Snatches 95/65
30 ski erg cal
20 Clean and jerk 135/95
10 Man makers