Strength / Skill
20 minutes on the clock
Back Squat - 9 sets
10-5-3-1-1-1-3-5-10
60%,70%,80%,90%,80%,70%,60%
back 1/2 should be a little harder than the front half
WOD
4RFT
25 DUs
20 sit-ups
15 Row
10 S2OH 115/85
Monday 10/4/2021
Strength / Skill
Coach Led - Progression // Focus
Clean Grip Deadlift + Shrug
Hang Power Clean
Power Clean
LOADING UP | 10:00 on the clock
touch-and-go power clean 2x
build up to a heavy 2 power cleans,
then load the bar to their working weight for the
workout.
Metcon
AMRAP 12:
RX
9 Deadlifts (115/85)
6 Burpees
3 Power Cleans
Option A
9 Deadlifts (95/65)
6 Burpees
3 Power Cleans
Option B
9 Deadlifts (75/45)
6 Burpes
3 Power Cleans
Saturday 10/2/2021
PARTNER WOD
2 person teams
YGIG for each movement
Split
500/400m Row
40 Ring Row
60 Double Unders (2x for singles)
80 WB
400m Run (200 ea ygig)
40 Pull ups
60 Double Unders
80 KB swing
500/400m Row
40 K2E
60 Double Unders
80 Ball Slam
400m Run
40 Toes-to-Bar
60 Double Unders
80 DB single arm snatch 50/35
EVERY 5 Minutes STOP and complete 1 wall walk each
Friday 10/1/2021
Strength / Skill
Hang Clean & Jerk
15 min on the clock
warm up with:
5x muscle clean
5x strict press
then,
1 hang clean & 1 jerk
build to wod weight
WOD
4RFT
3 C&J 155/115 rx+185/125
12 wb
15/12 cal row
rest 1 min and repeat