Skill/Strength:
Snatch & pull up progression
10 min to build to set of 4 = to or greater than workout weight
WOD:
8 min amrap
1-2-3-4-5—
Pull ups
Snatch 135/95
Skill/Strength:
Snatch & pull up progression
10 min to build to set of 4 = to or greater than workout weight
WOD:
8 min amrap
1-2-3-4-5—
Pull ups
Snatch 135/95
Skill/Strength:
Foot pull review, cycling wall balls & box jumps
WOD:
3RFT
800m run
20 wall balls 20/14
20 box jumps 24/20
Skill/Strength:
Review dubs, hollow rocks, and A KB swings
WOD:
4RFT
50 Dubs
20 Hollow rocks
15 A KB Swings 53/35
Skill/Strength:
20min
15 cal bike/row/ski
15 Backsquats 95/65
15 push ups
WOD:
Choose 1 of 3
10 minutes EMOM
1) pull up negative
2) 2-4 strict pull ups
3)
2-6 kipping/butterfly pull ups
Skil/Strength:
10 min EMOM
2 Heavy Clean & Jerks
*Wt should be same for all reps
WOD:
5 RFT
200m run
8 Hang Cleans
Preview of workouts for the week of 08/23/2021
Monday 8/23: 5 RFT, 200m run, 8 Hang Cleans
Tuesday 8/24: 20min, 15 cal bike/row/ski, 15 Backsquats 95/65, 15 push ups
Wednesday 8/25: 4RFT, 50 Dubs, 20 Hollow rocks, 15 A KB Swings 53/35
Thursday 8/26: 8 min amrap, 1-2-3-4-5—, Pull ups, Snatch 135/95
Friday 8/27: 3RFT, 800m run, 20 wall balls 20/14, 20 box jumps 24/20
*WODs are subject to change
Skill/Strength:
Choose 1 of 3
10 minutes
5 pull up negatives
5 sets max strict pull ups up to 7
5×3 wtd pull ups building
*Mix in 4×10 barbell curls
WOD:
10 min AMRAP
10 Pistols L
10 Pistols R
10 Pull ups
20 Sit ups
Skill/Strength:
Building Clean & Jerk
3-3-3-3-3
15 minutes (3 minutes per set)
WOD:
20 min
AMRAP
800m run
10 Squat Cleans (115/75)
20 push ups
Skill/Strength:
15 min
Ring Muscle Up Skill & run technique review
WOD:
For time:
5 rounds
400m run, 2 min rest
Skill/Strength:
Dub and TTB progression
WOD:
For time:
50 Dubs
10 TTB
40 Dubs
8 TTB
30 dubs
6 TTB
20 dubs
4 TTB
10 Dubs
2 TTB