012615

/0 Comments/in /by

Clean Complex

  • 1 Full Clean + 1 Front Squat + 1 Thruster + 1 Push Press

5 sets of 1 @ 65% of your 1RM Clean & Jerk. Level load across all 5 sets. Linear progression each week ONLY IF YOU MAKE 4/5 ATTEMPTS. Target a 5kg increase each week if your working sets are above 125kg. Target a 2.5kg increase each week if your working sets are below 125kg.

WOD:

20min Amrap

“Oh to be 25 again”

25 wall balls 20/14

25 Burpee Box Jumps

25 Cal Row

Sunday Funday

/0 Comments/in /by

3 rounds for time —

20 walking overhead kb lunges @ 53/35# each hand

100m farmers carry @ 53/35# each hand (stay on the asphalt if possible, Scott use the wheel to measure out 100m on the asphalt)

20 double kb clean and press @ 53/35# each hand

 

Team Saturday

/0 Comments/in , /by

In teams of two, with only one partner working at a time.

Complete rounds of 50, 40, 30, 20 and 10 reps for time of:
Kettlebell Swings
Pull-Ups

Rest exactly 2 minutes, and then . . .

Complete rounds of 50, 40, 30, 20 and 10 reps for time of:

Thrusters
Box Jumps

012315

/0 Comments/in /by

Power Clean + Hang Clean

4×1 heavier than last week

WOD:

Every 4 mintues x3 sets
9-7-5
Push press @60%1RM
C2B pull ups

012215

/0 Comments/in /by

WOD 1:

“Threshold Training”

30sec max effort power clean 135/95#

15sec transition time

30sec max cal on the rower

rest 1:30 between rounds

5 rounds for reps + cal

rest as needed

WOD 2:

2 min AMRAP: @ 90%

8 box jumps

6 hspu

4 bar muscle ups

rest 1 min between rounds

5 total rounds

CORE: 50 ghd sit ups for time

012215

/0 Comments/in /by

Front Squat + Thruster

4×1 @ 10lbs heavier than last week

Back Squat

4×3 @ 10lbs heavier than last week

 

WOD:

“Threshold Training”

30sec max effort power clean 135/95#

15sec transition time

30sec max cal on the rower

rest 1:30 between rounds

5 rounds for reps + cal

012115

/0 Comments/in /by

Snatch + Power Snatch Cycling

Build to a single in the Snatch at 85% of your 1RM. Then drop the weight for Power Snatch Cycling. For the first down set, load a weight at 50% of today’s Snatch single and perform 5 touch and go reps. For the second down set, lower the weight an additional 5kg and perform as many reps as possible in 30 seconds.

WOD:

10 min AMRAP

30 dbl unders

20 wall balls

10 burpees