040115

HALT CLEAN

Start at 75% of your 1RM Clean & Jerk. 3 second pause at the knee. Level load across all sets. Linear progression each week. Target a 2.5kg increase each week if your working sets are below 120kg. Target a 5kg increase each week if your working sets are above 120kg.

Skill Development:

2xME strict hspu into kipping hspu (scale using plates and an abmat)

WOD:

5 rounds of each movement/ 10 total rounds

30 sec on 30 sec off (alternate between hang squat cleans & shoulder to overhead)

135/95#

 

033115

Gymnastics development:

3 sets of

3 weighted pull ups, 5 strict pull ups, 7 kipping AHAP

3 sets of

me strict hspu into me kipping hspu without coming off the wall

 

WOD:

21-15-9 reps

315/205# deadlift

box jump 24/20

033115

Deadlift 3×8

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

Skill Development:

3xME strict Pull ups ( use a band if needed to get full range of motion, no more than 12 reps per set if you can do more use a lighter band)

WOD:

4 rounds

6 Deadlift @ 60%

12 box jump overs

15 t2b

033015

Hang Snatch From Position 1

5 singles at 65% of your 1RM Snatch. Linear progression each week. Target 2.5kg increase / week if your work sets are below 100kg. Target 5kg increase / week if your work sets are below 100kg.

Front Squat

Work to a 75% of 1RM Front Squat for a set of 3. Then 3 drop sets. All drop sets at 10 kg down if your heavy set of 3 is under 130kg. All drop sets at 15kg down if your heavy set of 3 is over 130kg.

Wod:

10, 8, 6 ,4 ,2 kb Clean & jerk/ arm 53/35#

w/ 10 burpees between each set

Team Saturday/15.5

Partner Chipper:

one partner working at a time, finish in any order you wish

120 pull ups

120 plate ground to overhead 45/25

120 burpees

120 deadlifts bodyweight/.75 x bodyweight

120 box jumps 

15.5

Workout 15.5 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.


Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.


Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.


Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 45 lb.
Women use 35 lb.


Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Boys use 65 lb.
Girls use 45 lb.


Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Boys use 45 lb.
Girls use 35 lb.