011415

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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 1:
5  rounds for time
30 dbl unders
10 clean and jerks 95/65#
rest 5 min
WOD 2:
10 min amrap of an ascending ladder reps of 3,6,9,12,15 and so on
OHS 95/65#
C2B pull ups

011315

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Box Squats

4×3

Touch and go reps. Start at 75% of your 1RM Back Squat. Level load across all sets. Descend at a measured pace and anticipate the box. Touch down and explode back up. Linear progression each week. Target 10kg increase each week if work sets are above 150kg. Target 5kg increase each week if work sets are below 150kg.

Stiff Legged Deadlift

3×8. Start at 60% of your 1RM Deadlift. Level load across all sets. Linear progression each week. Target 5kg increase each week if work sets are above 100kg. Target 2.5kg increase each week if work sets are below 100kg.

 

WOD:
15 min AMrap

30 cal row

20 T2B

10 shoulder 2 overhead 135/95#

011215

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Barbell WOD

then:

WOD:
15min to work through:
30 snatches 75/55#
30 burpees
20 snatches 135/85#
30 burpees
10 snatches 165/105#
30 burpees
Amrap snatches 185/125#

011215

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Clean & Jerk

5×1. Start at 85% of your 1RM C&J. Level load across all sets. Linear progression each week. Target 5kg increase each week if work sets are above 100kg. Target 2.5kg increase each week if work sets are below 100kg. You must make 4/5 lifts to increase weight next week.
WOD:

15min to work through:
30 snatches 75/55#
30 burpees
20 snatches 135/85#
30 burpees
10 snatches 165/105#
30 burpees
Amrap snatches 185/125#

Sunday Funday

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Pick a Power lift (squat,deadlift or bench)

WOD:

3 rounds for time:

3 Bear Complexes 135/95# (1 power clean, 1 front squat, 1 jerk from the front rack, 1 back squat, 1 jerk from the back rack)

20 wall balls 20/14

200m run with ball

 

Team Saturday

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Team WOD:
Teams of Two
Each team member will complete 10 rounds of the following:
8 Wall Balls (20#/14#)
2 Bar Muscle Ups, scaled = (Wall Walks)
6 Squat Cleans (75#/53#)

While one team member is completing a round, the second is hanging from the bar. Each time that team member comes off the bar, each must do 3 Burpees before resuming the round. Creativity is encouraged. (DO NOT HANG UPSIDE DOWN)

010915

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Barbell WOD:
then
WOD:

3) 12:00 AMRAP of:

3 reps of the complex – 1 Power Snatch/1 Hang Snatch (full)/2 OHS 155/105#
9 burpee box jumps 24/20
9 hspu
3 reps of the complex – 1 Power Snatch/1 Hang Snatch (full)/2 OHS 155/105#
15 burpee box jumps
15 hspu
3 reps of the complex – 1 Power Snatch/1 Hang Snatch (full)/2 OHS 155/105#
21 burpee box jumps
21 hspu

010915

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4×1+1. Each set is 1 Power Clean + 1 Hang Clean. Start at 65% of your 1RM Clean & Jerk. Level load across all sets. Linear progression each week. Target 5kg increase each week if work sets are above 110kg. Target 2.5kg increase each week if work sets are below 110kg.
WOD:

3) 12:00 AMRAP of:

3 reps of the complex – 1 Power Snatch/1 Hang Snatch (full)/2 OHS 115/75#
9 burpee box jumps 24/20
9 hspu
3 reps of the complex – 1 Power Snatch/1 Hang Snatch (full)/2 OHS 115/75#
15 burpee box jumps
15 hspu
3 reps of the complex – 1 Power Snatch/1 Hang Snatch (full)/2 OHS 115/75#
21 burpee box jumps
21 hspu