Skill

Clean and Split Jerk- progression

Strength

Clean and Split Jerk-5-5-5-5-5-5-5

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WU

800 meters

Agility Ladder

WOD

Three rounds for time!

Clean and Jerk-12 reps(F65/M95)

Side Lateral Box jumps-10 reps

Rope Climb-1 (mod 5)

WU

Myofasial roll out

400 meters

51 Air squats for time!!

WOD  ”51″

For time:
51 Pushup release
51 Chest2Bar pull-ups
51 Kettlebell Snatch- F16kg/M24kg  (R/L)
Walking Lunge, 51 steps (F25/M45)
51 T2B
51 Power Snatch-F75/M115
51 Ring rows
51 Slamball-F15-20/M25-30
51  Reverse Burpees
51 Double unders

WU

400 meters

Dodge ball

WOD

AMRAP 30 Min (As Many Reps As Possible)

8 Power Clean (F95/M135)

10 Ring pushups

12 Burpees

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a medball (F14/M20). Once Partner #2 returns from the run, Partner #1 will grab the medball and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score – Total # of reps

Picture compliments of Primal Training!

Skill

Front and back squat-progression out of rack

Strength

Front squat-1Rm

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WU

Myofascial roll out

Sprint drills

WOD

Four rounds for time:

15 KB American Swing

12 Pistols

10 HSPU

*200 meters each round

WU

800 meters

Skill

Snatch-bar only ( 10 reps on the min. 10 minutes)

WOD

21-15-9

Pushpress-F95/M115

Wallball-F14/M20

Double unders

*Tire sled each set 200ft

Skill

Sumo Deadlift-progression

Strength

Sumo Deadlift-10 reps on the minute for 12 minutes

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WU

Myofascial roll out

5 minutes 20/10 Jumpsquats

WOD

10-9-8-7-6-5-4-3-2-1

Deadlift-F195/M245

Toes 2 Rings

WU

Joint mobility

10 sets of stairs

WOD

“Badger”

Complete three rounds for time of:
95/65 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

WU

400 meters

Dodge ball-10 minutes

WOD

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are jump pull-ups, the second 8 are walk out push-ups, the third 8 intervals are Butterfly sit-ups, and finally, the last 8 intervals are Bar ONLY Thrusters. There is no rest between exercises.

WU

Myofascial roll out

Joint Mobility

Squat test

WOD

AMRAP in 25 min. (5 min blocks)

Deadlift- 5 reps (F165/M225)

HSPU-5 reps

Air Squats-5 reps

Skill/Strength Oly Lift

Skill

Power Snatch and Snatch-progression

Strength

Power Snatch-1Rm

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WU

Myofascial roll out

1 mile run

WOD

“Karen”

150 Wallballs for time

Then:

Three rounds

Power Snatch-15 reps (F65/M95)

Jump Slamball-15 reps