Skill

Deadlift-proper pull and position

Strength

Deadlift-1 Rm

WU

Joint Mobility and work on skill for kipping pullup

WOD

21-15-9

800 meters at the beginning

Hang Snatch-F65/M95

Ring pushups

Burpees

800 meters at the end

Skill

Front squat/Back squat-corrections and progression

Strength

Five sets of:

Front squat-5 reps followed by Back squat-10 reps

F135/M185

WU

Mobility warmup and 200 meters

WOD

“Fight Gone Bad!”

Three rounds of:
Wall-ball-20 pound ball/10 ft target (Reps)
Sumo deadlift high-pull-M75/F55 pounds (Reps)
Box Jump-M24/F20 box (Reps)
Push-press-M75/F55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

WU

Light stretching and joint mobility

WOD

“Tabata Saturday”

Four rounds of:

45 sec work/25 sec rest

Deadlift-F65/M95

Rower

Medball twist

Rope climb

Kettlebell swing

WU

Joint mobility and 200 meter run

WOD

21-15-9

Thrusters-F65/M95

Deck squat burpees

Hollow rocks

200 meters

*30 minute cap!!!!!

Skill

Split Jerk-we will be practicing the progression of the split jerk from the lifting racks

Strenght

WU

Four rounds:

Jumprope-1 minute

KTE-10 reps

WOD

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Skill

OHS-practice the OHS from out of the lifting rack

Strength

“Nancy”

Five rounds for time of:
400 meter run
OHS-15 reps   M95/F65

WU

Seven minutes:

Med ball Cleans-7 reps

Pushups-7 reps

WOD

“The Bear”

Seven sets of the following sequence:

Power Clean

Front squat

Push Press

Back Squat

Push Press

For five rounds-M95/F65

* Once you started you can rest anywhere anytime during the sequence but the bar may not rest on the ground. Penalty for bar resting on the ground, 200 meter run!