wod

Wednesday

Warm-up
Row 800m (Build Intensity)
20 Burpees

Then…,

10:00 Skill/Practice – Gymnastics Pulling
Rope Climbs/Ring/Bar Muscle Ups/Weighted or Any Pulling Movement
Lat Mobility

Then…,

Oly/Strength
Clean & Double Jerk – (75-80% of 1RM) x 1cl + 2j x 5s
Shorter rest periods result in more of a stamina adaptation.

Then…,

Strength
Front Squat – (80% of 1RM) x 3r x 5s
Absolutely no bouncing out of the bottom of FS.
Shorter rest periods result in more of a stamina adaptation.

Then…,

WOD
AMRAP in 10:00
75 Double Unders
10 Burpees to a Plate
10 Plate Thrusters, 35/45#

OYO
Couch 1:30 e/s

Tuesday

Bike 1.0 = 3:00
1:00 Plank Hold
30 RKBS, 35/53#

Then…,
10:00 Skill/Practice – Gymnastics Pushing
HSPU or Any Pushing Movement
Shoulder Mobility

Then…,

Strength
Bench Press – 75% x 5r x 5s

WOD
Complete 3 Sets Of:
1.  Hang Power Cleans, 95/135# (Reps)
2.  KB Sumo Deadlift High Pulls, 35/53# (Reps)
3.  Box Jumps or Alt Box Step Ups, 20” (Reps)
4.  KB Cleans, 35/53# (Reps)
5.  Bike (Cal)
6.  Rest 1:00

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five minute round from which a one minute break is allowed before repeating. On call of “rotate,” the athletes must move to the next station immediately for the best score. One point is given for each rep, except on the bike where each calorie is one point.

Monday

Row 800m
20 Burpees

Then..,

10:00 Skill/Practice – Gymnastics Pulling
Rope Climbs/Ring/Bar Muscle Ups/Weighted or Any Pulling Movement
Lat Mobility

Then…,

Oly Strength
Snatch + Overhead Squat – (70-75% of 1RM) 1r x 5s
Shorter rest periods result in more of a stamina adaptation.

Then…,

Strength
Front Squat – (80% of 1RM) x 3r x 5s
Absolutely no bouncing out of the bottom of FS.
Shorter rest periods result in more of a stamina adaptation.

Then…,

WOD → 8:00 Cap
21-15-9
GTOH, 55/75#
Cal Row

Saturday

Coach D Warm-up

Then…,

Strength
Clean & Jerk – Heavy Single

Then…,

Coach D WOD

Friday

Core
Complete 5 Sets – Pick One: A or B (Perfect Form-Mastery)
a1) Static Hold: Bent Hollow Body Hold, Straddle Hollow Body Hold, Hollow Body Hold ~60 sec
a2) Upper Spine Mobility: Cat Cow, Table Hold, Table Rocks x 10r
b1) Compression: Tuck Up, Straddle Up or V-up Sit x 30r
a2) Hinge Mobility: 5 Windmill e/s, 5 Jefferson Curls, :30 Wtd Standing Pike

Then…,

Quick Snatch Warm-up

Into…,
Oly Strength
Snatch – Work up to 70-75% (Of 1RM) x 2r x 5s
Minimize rest btw each set.

Then…,

WOD → FT
Row 2,000m
Every 500m
5 Box Jumps, 24/30”
12 RKBS, 35/53#

*30” Two-handed dismount.