Thursday, 12 November WOD

Warm up:

  • 400m Run
  • PVC warm-ups
  • 20 burpees
  • 3 sets of L/R single arm dumbell press & dumbell row

Strength:

Snatch

  • 1-3 position pause snatch
    • 1st pause above the knee
    • 2nd pause at jumping position
    • 3rd pause in catching position
  • 1 power snatch
  • Complete 1-1 every 2 minutes for 10 minutes

Metcon:

AMRAP in 3 min of:

  • 12/9 Air Assault Bike Calories
  • 12 Power Snatch 96/65 lbs

Rest 3 mins then AMRAP 3 min of:

  • 12/9 Air Assault Bike Calories
  • 8 Power Snatch 115/80 lbs

Rest 3 Mins then AMRAP 3 min of:

  • 12/9 Air Assault Bike Calories
  • 4 Power Snatch 135/95

Acceptable substitute for the Air Assault Bike Calories is Bar Facing Burpees or a 100-yard run.

Monday, 9 December WOD

Warm-up:

  • 400m Run
  • 3 rounds for quality of: 6 L/6 R Single-Leg Kettlebell Lateral Box Step-ups, pick load Hollow Hold, 20 secs Single Arm Kettlebell Farmers Carry, pick load, L 100 ft/R 100 ft
  • 400m Run (TIMED and make sure to record your time)

Strength:

Back Squat – 1 set of 5

10 min to work up to max weight for 5 reps. Record your weight! It will be used as a reference for the next few weeks.

Metcon:

Complete as many rounds as possible in 9 mins of:

  • 35 Double Unders
  • 25 Air Squats (they only count if your hips go below parallel and fully extend at the top of rep!!!)
  • 15 Kettlebell Swings, 53/35 lbs

Thursday, 5 November

Warm up:

  • 400m Run
  • 3 rounds for quality of:
  • 5 L/5 R Cossack Squats, pick load
  • 5 L/5 R Waiter Squats, pick load

Strength:

1 Tempo Front Squat, pick load

Every 1 min for 9 mins.

Tempo- 5 secs down, 2 sec pause, aggressively stand

Metcon:

  • 3 rounds, 1 min per station, for reps:
  • Wall Ball, 20/14 lbs
  • Alternating Dumbbell Snatch, 50/35 lbs
  • Box Jump, 24/20 in
  • Single Dumbbell Hang Clean & Jerk, 50/35 lbs
  • Row Calorie
  • Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Tuesday, 3 December WOD

Warm-up:

  • 400m Run
  • PVC shoulder rotations
  • 30 Wall walks for quality (6 min to complete)

Strength:

Ring Work!!!

4 rounds for quality of:

  • 10 Horizontal Ring Rows
  • Ring Support Hold, 20 secs

Metcon:

3 rounds for time of:

  • Assault Bike, 1600 m
  • Row, 800 m
  • Run, 400 m
  • 20 Burpee Box Jump Overs, 24/20 in

Monday, 2 December WOD

Warm Up:

  • 400m Run
  • Hip/Quad/Ham/glute stretch 30 sec each side
  • 3 rounds for quality: 10 KBS, 10 T2b, 10 squat jumps

Strength:

Clean-Front squat-Jerk Complex

3 Power Clean + 3 Front Squats + 3 Push Jerks

  • Athlete work up in weight to warm up (5 min)
  • 8 minutes to complete 3 working sets at the desired weight
  • Newer athletes work on technique over the weight or sets on the 3 movements

Metcon: (repeat work out)

12 min AMRAP of:

  • 3 power cleans-3 front squats-3 push jerks
  • 3 power cleans-3 front squats-3 push jerks
  • 3 power cleans-3 front squats-3 push jerks
  • 15 toes-to-bar

RX=135/95lbs