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Yearly Archives: 2020

Tuesday 2/4/20

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
windmills - 10x each small/med/large R+L arm
3x 5 sec HsHOLD + neg pause at 90

Skill Work
Front Squat
10,6,6,4,6,10 [40,50,60,70,70,40]

Clean
Coach Led - CLEAN as a group
[1] learn the ""jump"" position - 3x body weight vertical jumps, 3x empty bar vertical jumps
[2] POSITION WORK: From Floor to Knee and pause: 3x1 THEN, From Knee to mid-thigh 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)
[3] 3x1 Power Clean (add load depending on skill)

WOD
5 RFT
12 Thrusters 95/65
8 Pull ups
12/10 Cal Row

sc 75/55
Mrx 65/45 (50+)
Rx+ 115/75

Monday 2/3/20

Warmup
bike 1 min
runner, Frog, butterfly, lying quad, 10x uprights
10 stationary alt lunges, air squat static + side to side lean,
10 uprights, 10 pushups

Skill Work
Bench Press
20 empty bar
10x50, 8x60, 6x70, 4x75, 2x85+2
then, 10x50 close grip

WOD
15 min
5 HSPU
10 Deep Dips on Box
15 Weighted Sit ups 45/25
20 WB 20/14

Friday 1/31/20

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

Wednesday 1/29/20

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)