Warm up: 3 rounds

• 15 Cal Row
• 10 Kip Swings
• 10 Single Leg Deadlifts (1 x Db or KB)(each leg)

Strength/Skill: Deadlift

• 4-4-4-4-4
  • Use the heaviest weight you can for each set
  • Rest as needed between sets
  • No bouncing, reset after each rep

METCON: AMRAP 2 Min

• Double Unders
  • As many double under as possible in 2 minutes

then Rest 3 min

6 Rounds for time of:

• 6 R Single Arm Dumbbell hang Clean and Jerks, 50/35 lbs
• 8 Toes-to-bar
• 6 L Single Arm Dumbbell Hang Clean and Jerks, 50/35 lbs
• 8 Toes-to-bar

Time Cap 15 min

Warm up: Clean Prep 15 minutes

• with an empty barbell:
• High Hang-Mid Thigh-Mid Shin Muscle Cleans
• High Hang-Mid Thigh-Mid Shin Squat Cleans
• Presses from full squat depth
• Stretch- hips, shoulders, wrists

Strength/Skill: Clean (squat clean)

• 8 x 2
• Starting with 60-65% of 1 RM
• Sets are touch and go
• Set 7 and 8 could be close to or at 1 RM
• Rest 2 minutes between set

Warm up: 10 minutes

• 3:00 minute row/800m Run
• then
• 2 Rounds
  • 10 alternating lunges
  • 10 tempo air squats
    • *use light KB or DB for 2nd round

Strength: Front Squat

2-1-2-1-5

• use heaviest loads for sets
• rest as needed for sets
• Recommended loads 85%, 90%, +85%, +90%, 75%

METCON: 4 Rounds for time:

• 200m Farmers Carry 50/35 lbs
• 15 Thrusters 96/65 lbs
• 9 Strict Pull-ups

Warm up:

• 200m Run
• 20 Hollow rocks
• 1:00 Row
• 40 Single Unders
• 200m Run
• 20 Kip Swings

Main: 4 Rounds for time

• 500/400m Row
• 50 Double Unders
• 400m Run
• 50 Double Unders
• 25 Toes-to-bar
• Rest 1:30

then

3 Rounds for quality of:

• 100ft Handstand Walk
• 25 Hollow Rocks

Warm up: 15 Minutes

• Double Unders
• Box Jumps
• Handstand walk practice

METCON: Partner Double Endurance WOD

• 4 Round for time of:
  • 400m Run
  • 24 synchronized Dumbell Snatch (50/35)
  • 24 Synchronized Overhead Dumbell Lunge (50/35)
• Rest 8 Minutes
• then… 4 Rounds for time of:
  • Row 75 Cals (partner must be in Handstand Hold or Plank while other rows)
  • 30 HSPU’s

Warm up: 2 rounds

• 12 alternating heel taps in down dog position
• 8 snow angels
• then…
• 12 Russian kettle bell swings
• 10 romanian deadlifts (with barbell)
• 12 Alternating Dead Bugs

Strength/Skill: Deadlift

• 3 x 3
• Work up to a difficult load and complete sets
• Rest 2 -3 minutes between sets – work in a set of strict pull-ups between sets

Metcon: 5 Rounds for time:

• 50 Double unders
• 10 Push Jerks (185/135)
• REST 1 MIN

Warm up: 100 Burpees (10 minute time cap)

Clean and Jerk Prep

Strength/Skill: Clean and Jerk

• Any variation of 1 x Clean and 1 x Jerk
• 7 x 1

Metcon: For time of

10 Pull-ups

5 Cleans (135/95)

5 Front Squats (135/95)

20 Pull-ups

10 Cleans (135/95)

10 Front Squats (135/95)

30 Pull-ups

20 Clusters (135/95)

Warm up: Olympic Lifting Prep

Strength/Skill: Olympic Lifting

Snatch Complex

• 1 x High Hang Snatch, 1 x Above the knee Hang Snatch, 1 x From the Floor
  • 7 x 1 ( sets x reps)
  • Rest at least 2 minutes between sets
  • work on speed getting under the bar before working on load

Snatch Pull

• 5 x 5
  • weight should be heavier then complex for those that have done this movement often
  • work on movement before using heavy loads!!!
  • Rest at least 2 minutes between sets

Warm up: Snatch Prep

Strength/Skill: Snatch

7×3 (sets x reps)

2-3 minutes rest between rounds

Metcon: Rounds for time

• Four rounds for time of:
• 50/35 pound Dumbbell snatch, 10 reps (alt arms, 5 ea)
• 200m run

We are going to turn the intensity down this week a bit to let our bodies recover from the Open.

Please understand, some of our Coaches will be enjoying Spring Break with families.

Warm up: Squat Prep

Strength/Skill:

Back Squat

3 x 3

“The Chief”

Max reps in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute.

Repeat for a total of 5 cycles. Score total reps. Start at beginning each round.