Squat Cleans And Burpees
Thursday, September 15, 2016

WARM UP

3x

Runway lunges

5 EB Dead lifts

3 Hi hang squat cleans

 

STRENGTH & SKILLS

17 Minutes

3RM Touch and go squat clean

Note: You can rest in the front rack and hang positions but must be touch and go from the floor

 

WOD

@ 22 Minutes

15-12-9-6-3

Squat cleans @90% of 3RM

30-24-18-12-6

Burpees

22 Minute cap.

Push Press, Push Jerk, Rope Climbs And Calories
Wednesday, September 14, 2016

WARM UP

3x

100m Run

5 EB Strict press

5 Ring rows

 

WOD

For time

4x

18 Push press RX- 95/65lb (43/29kg)   ADV-115/75lb (52/34kg)

3 Rope climbs

30 Cals or 300m Run

 

Rest exactly 5 minutes

 

3x

6 Push jerks RX-165/85lb (75/38.6kg)   ADV-185/115lb (84/52kg)

3 Rope climbs

30 Cals or 300m Run

30 Minute cap.

Power Cleans, Double Unders And Box jumps
Tuesday, September 13, 2016

WARM UP

3x

Runway inchworms

3 EB Muscle cleans

3 EB Jumping back squats

 

WOD

For time

100 DU’S

30 Power cleans RX-105/70lb (47.7kg/31.8kg)   ADV-125/85lb (56.8kg/38.6kg)

20 Box jumps 30/24″

100 DU’S

20 Box jumps 30/24″

30 Power cleans

100 DU’S

17 Minute cap

 

STRENGTH & SKILLS

@ 22 Minutes

7 Minute AMRAP

15 Abmat situps

10 Ball slams (You choose the weight)

Overhead Squats And Runs
Monday, September 12, 2016

WARM UP

3x

Runway tiger crawls

3 EB Power snatch

3 EB Behind the neck push press

3 EB OHS

 

STRENGTH & SKILLS

20 minutes

1 RM OHS (Racks)

 

WOD

@ 25 Minutes

20 Minute AMRAP

OHS @ 75% of 1RM (Floor)

Every time you drop the bar run 200m.

Shoulder To Overheads, Calories And Prowlers
Saturday, September 10, 2016

WARM UP

3x

10 Cal

2 EB Strict press

2 EB Push press

2 EB Push jerk

 

WOD

Partner Wod

3x

80 STO 95/65lb (43/29kg) or 115/75lb (52/34kg)

60 Cals (Air, Row or Ski)

400m Prowler (Prowler + 30/20kg)

30 Minute cap.

Dead lifts, Wall balls and Front squats
Friday, September 9, 2016

WARM UP

3x

Runway lunges

5 KB Stiff leg dead lifts

5 Dead ball Clusters

 

WOD

For time

20-15-10-5

Dead lifts RX-185/115lb (84/52kg)   ADV-205/135lb (93/61kg)

Wall balls 20/14lb

Then

20 Front squats (Floor)

Then

5-10-15-20

Wall balls

Dead lifts

18 Minute cap.

 

STRENGTH & SKILLS

@ 23 Minutes

Alternate

– Accumulate 5,4 or 3 minutes in a handstand hold

– Accumulate 4,3 or 2 minutes in an L-Sit

15 Minute cap

Scale as required.

 

Hang Squat Snatch And Burpee Box Jump Overs
Thursday, September 8, 2016

WARM UP

3x

Runway inchworms

5 EB Snatch grip dead lifts

3 EB Hang squat snatch

 

WOD

12 Minute ladder

3 Hang squat snatch RX-115/75lb (52/34kg)   ADV-145/95lb (66/43kg)

3 Burpee box jump overs 24/20″

3 HSS

6 BBJO’S

3 HSS

9 BBJO’S

And so on….

 

STRENGTH & SKILLS

Odd/Even x 16

– 1 Power snatch + 3 Behind the neck push press (Floor)

– 5 Back Squats with a 5 second pause for each rep (Rack)