Monthly Archives: January 2020

Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded monster walk 20 steps forward and 10 steps back

Skill Work
Back Squat
20x empty bar
5x btn snatch balance
10x50,10x60, 10x70
unload bar
10 ovs - empty bar
5x1 ovs keep adding weight

WOD
21 Overhead Squats (95/65)
21 Deadlifts (185/135)
30 Double unders
18 OHS
18 Deadlifts
30 Double unders
15 OHS
15 Deadlifts
30 Double unders
12 OHS
12 Deadlifts
30 Double unders
9 OHS
9 Deadlifts
30 Double unders
RX+ 115/75 - 225/155

Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded monster walk 20 steps forward and 10 steps back
Pistel Practice - 5x L + 5x R (coach to review modifications)

Skill Work
Back Squat
20 bar only or light weight
1x60
1x70
1x80
1x90
1xmax 2 attempts

WOD
In Teams of Two

For Time:
30-20-10-20-30
Hang Power Snatch (75/55)
Burpee Box Jump Over
Cal Bike
Ring Row

RX+
(95/65)

Warmup
Row 250/200
lite stretch/mobility - runners, pigeon, 5x uprights, wrist clock work
static squat + lean left pause & right pause
DOWN - 1/2 inch + 1/2 bear crawl BACK jog
windmills - 10x each small/med/large R+L arm
3x 5 sec HsHOLD + neg pause at 90

Skill Work
On Own - 12 min
press complex
3x3 strict
3x2x60 push
3x1x70 jerk

Coach Led - CLEAN as a group
[1] learn the "jump" position - empty bar vertical jumps 3x3 from mid- thigh explode!
[2] POSITION WORK: From Floor to Knee and pause: 3x1 THEN, From Knee to full extension 3x1 (feel the path - balanced) THEN, 3x1 From mid-thigh hang to clean Pull (explosive!) THEN, 3x1 from Mid-thigh to power clean (explosive and quick turnover)
[30 3x1 Power Clean (add load depending on skill)

WOD
FOR TIME

PUSH JERK
12-9-6-3*
K2E
6-12-18-24
ROW
250/200M

* add load each round
115/75
135/95
155/115
175/135

Warmup
bike 1 min
runner, butterfly, quad, 10x uprights
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
10 PVC pass throughs + 10 PVC OHS

Skill Work
on own
Front Squat
3x3x50
3x3x60
3x3x70
Coach Led - as a group
[1] learn the ""jump"" position -3x5 verticle jumps
[2] From Hang: - 3 x 5 Snatch shrug pull (bar close - go verticle, not backwards with your shoulders)
[3] From Hang: - 1+1x3 Snatch shrug + power snatch (be quick, dont think!)

WOD
For Time: 20 min cap
15-12-9-6-3
HSPUs
5-4-3-2-1
Squat Cleans 185/130
5 Bar FACING Burpees over the bar after each round