060115

Emom 8

1 snatch from the low hang

Work to 80% of 1RM. 8 working sets of 1 Rep. Start a new set every minute on the minute. Linear progression each week. Target 5kg increase / week if work sets are above 100kg. Target 2.5kg increase / week if work sets are below 100kg

SKILL:

EMOM 5

2-7 strict pull ups

WOD:

3 rounds

10 hang squat cleans 135/95#

20 box jumps

Sunday Funday

Event 1:

Max weight yoke sled push 50′ unbroken

Event 2:

Max weight backward sled drag 50′ unbroken

Event 3:

Max Distance farmers carry in 2min

Team Saturday

Partner WOD
for time complete:

10 HSPU Relay
20 Clean and Jerk Relay (95/65)
30 Pull-ups Relay
40 DUs Relay
———————————
Cumulative reps one person working
50 KB Swings (53/40)
60 Box Jumps (24″/20″)
70 Burpees
80 WallBall (20/14)
90 Cal row
———————————
100m Sprint Relay

052915

Overhead Walking Lunge

4×8

1 rep = 1 step. Start at 50% of 1RM Clean & Jerk. Linear progression each week. Target 5kg increase / week if work sets are above 100kg. Target 2.5kg increase / week if work sets are below 100kg.

WOD:

800m row

21 Shoulder to Overhead 135/95#

600m row

15 Shoulder to Overhead

400m row

9 Shoulder to Overhead

052815

Clean

Work to 92% of 1RM C&J for a heavy single. Then, 3 drop sets. No linear progression. All drop sets at 10kg down if your heavy single is over 120kg. All drop sets at 5kg down if your heavy single is below 120kg.

Skill:

Dbl Unders

WOD:

5 rounds

10 kb swings 53/35

10 t2b

10 box jumps

EMOM 10 goblet squats 53/35

052715

2 front squats + thruster

Start at 60% of 1RM Front Squat. Stay at the same weight for all sets. Linear progression each week. Target a 10kg increase / week if work sets are above 120kg. Target a 5kg increase / week if work sets are below 120kg.

Skill:

EMOM 5

2-7 HSPU

WOD:

“Cindy”

20min Amrap

5 pull ups

10 push ups

15 squats

052615

Work to 85% of snatch 1rm for a single halt snatch. Pause for a 3 second Isometric at the knee.
Then lower the weight for 2 sets of Power Snatch Cycling.
For your set of 5 power snatches, drop the weight to 60% of your single for Power Snatch Cycling
For your max-effort set of power snatches, drop the weight another 5kg and get as many reps as possible in 30s.

Skill:

Emom 5

2-7 strict pull ups

Wod:

5 rounds of:

5 UB T&G power cleans AHAP
10 TTB
15 Burpees

Strongman Sunday

“Sunday Gunday”

5 rounds of — (not for time)

DB curls (alternate hands) 10 each arm

Diamond pushups x 10 reps

Then —

5 rounds of — (not for time)

Barbell curls x 10 reps

Skull crushers x 10 reps

 

Team Saturday

GYM will be closed Sunday, sorry for any inconvenience

 

Partner WOD

300 – Double Unders
*Switch every 25 DU
200 – Cal Row
*Switch every 20 Cal
100 – Toes 2 Bar
*Switch every 10 T2B

 

052215

Power Clean + Hang Clean

4 sets of 1+1. After the power clean, lower the bar from the power position and hinge at the hip, back to the knee with a 5 second eccentric on the way down and a 1 second isometric hold at the knee. Start at 70% of 1 RM Clean and Jerk. Stay at the same weight for all sets. Target a linear progression each week. Target a 5 kg increase each week if work sets are above 1000 kg. Target a 2.5 kg increase each week if work sets are below 100 kg.

WOD:

100 dbl unders

80 air squats

60 kb swings 53/35#

40 burpees

20 cal row