Snatches & Aerobics
Pausing Snatch Pulls 5 Sets of 2 Pause (2) seconds at knee level. Power Snatch Complex On the 1:30 x 7 Sets: 1 Snatch Pull 1 Low Hang...
The Good Life
Conditioning “The Good Life” 3 Rounds: 500 Meter Row 12 Burpees 21 Box Jumps (24″/20″) Odd-Object Conditioning 3 Rounds, Not for Time:...
Wednesday, Keep It Movin
Power Snatch Complex On the 2:00 x 5 Sets: 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats Midline 6 Rounds, Not for Time: 18...
Leg Day
Warm: Coach’s Choice Skillz: 10:00 Double Unders Practice WOD: 500 Air Squats Every 2 minutes on the minute Driveway Lap
Welcome to Monday
Strength: Strict Press: 12-10-8-6-4-2-1 WOD: 5 x 3:00 Rounds :30 ME on Bike or Rower 30 Alt. Arm DB Snatches 15 T2B or K2B RX- 50/35
Saturday Blitz
Barbell Blitz 20 AMRAP 3 Overhead Squats 6 Overhead Lunges 9 Power Snatches 12 Push-Ups 15 calorie Bike or Row RX 95/65
Fresh Friday
Warm: Tabata- shuttle run - 1:00 rest - plank - 1:00 rest - jumping jacks Strength 10 - 12:00 minutes snatch technique WOD 15-12-9 Ball...
Thursday
Strength: Deadlift @ Tempo 21x3 6 x 4 WOD: 8 AMRAP Deadlift x 20 Rx- 185/125 F- 135/95 Push up 50 3:00 Rest 5 AMRAP Devil Press Rx- Any...
Half Way There
Warm: 500 m Row + 1 Stop Signl Lap Strength: Back Squat Build to a 5 RM- 15:00 WOD 15 minute cap 4 Rnds + small lap - 3 Rnds + small Lap...
Totally Tuesday
Warm: 4 Rounds 1:00 Jump Rope 1:00 Air Squat 1:00 Sit Up 1:00 Rest Skill: Squat Snatch WOD: “10 X 10” 10 Rounds for Time 10 calorie Air...
