All

None

Barbell Club

1:Snatch halting deadlifts (1 above the knee) + snatch: 10 rounds Every 90 seconds, perform:2x snatch halting deadlifts + 1x hang snatch (Increase the weight each round and work up to a for the day)*Pause for 5 seconds at the launch position and after the 5 second pause on the second rep, immediately perform a hang snatch from the launch position.

2: Back squat: Work up to a 1 RM.

All

None

Strength

1 Box jump: In 10 mins Warm up, then 5 attempts to establish a max height Box jump.

2: Deadlift: 75%x5 reps, 80%x 3 reps, 85%x 3 reps, 90%x 1 reps, 95%x 1+ reps.

For your deadlift percentages, go off of the same number you did last week.

WOD

Complete as many reps as possible in 10 minutes of:

-60x double unders

-30x thruster

All

None

Strength

12 minutes EMOM, perform

-Odd minute: 3x Front squat with a 1000, 2000, 3000 count at the bottom then 3x split jerkbehind the neck. Start with bar and build up. Have weights ready!

-Even minute: max reps STRICT Pull Ups.

WOD

Complete 5 rounds of:

-100m sprint (Box, Roller shutter door ISO Container, Roller Shutter, Box)

-10x burpee over the paralette (Double Jump, so burpee is always on same side)

-100m sprint

-10x wallballs

All

None

Full Strength Sunday

1: Back squat: 75%x5 reps, 80%x 3 reps, 85%x 3 reps, 90%x 1 reps, 95%x 1+ reps.

2: Push press: 75%x5 reps, 80%x 3 reps, 85%x 3 reps, 90%x 1 reps, 95%x 1+ reps.

All

None

Strength

Power clean + front squat + jerk: Warm up, then 5 rounds Every 2:30, perform:

-3x Power clean + 2x front squat + 1x jerk (Increase the weight each round and work up to a max for the day)

WOD

Complete 21-15-9-15-21 reps for time of:

-Thruster (Fran Weight)

-Burpee over the bar

All

None

Strength

Bench press: 65%x 3 reps, 75%x3 reps, 80%x 3 reps, 85%x 3 reps, 90%x 3+ reps.

WOD

"Saint George"

400m Run

20 Wall walks

10 snatches @ 80% of 1rm

20 wall walks

400mRun

All

None

Hang snatch: 10 rounds Every 90 seconds, perform:

-3x hang snatch, focus on the shrug, pull and turn over.



Clean and Jerk - You have 20 minutes to warm up to a pre-determined starting attempt. Once the 20 minutes is up, you have 3 attempts at the C+J to establish a max for the day. Do not attempt more than 3 C+J, as it is important to see what you are capable of when the pressure is on.

All

Karen

1: Snatch You have 20 minutes to warm up to a pre-determined starting attempt. Once the 20 minutes is up, you have 3 attempts in the snatch to establish a max for the day. Do not attempt more than 3 snatches, as it is important to see what you are capable of when the pressure is on.



WOD


For time:
150 Wallball shots
RX 9/6 kg ball

All

None

Deadlift: 65%x 3 reps, 75%x3 reps, 80%x 3 reps, 85%x 3 reps, 90%x 3+ reps.

Lift every 3mins (0,3,6,9,12)

WOD

In a 3 minute window. 24 Minute cut off

2x KB clean + push press/jerk
75 Double Unders / 150 Singles


*Each round/at the start of a new 3 minute AMRAP, add 2 reps to the total # of KB clean + push press/jerk to be performed in the time domain. When you are unable to complete the prescribed number of reps in the 3 minutes, you are done.

All

None

1 Front squat: Work up to a max for the day in 10 reps or less.

2 Hang clean + jerk: 5 rounds Every 2:30, complete 3x hang clean + 1x jerk. Start at a moderate weight and work up to a max for the day. The jerk is done after the 3rd hang clean.

Post load of Front Squat

All

None

Strength

Every 2 mins for 16 mins

1 High Hang Snatch, Hang Snatch, Squat Snatch. Start light, build progressively.

WOD

In 15 minutes, complete the following:

Run 1 Mile

Then max weight Ground to Over Head.

All

Angie

Strength

15 Min Power Snatch work, build up to a 1RM of the day.





For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

All

None

Barbell Club

1: Bench Press: 65%x 5 reps, 70%x5 reps, 75%x 5 reps, 80%x 5 reps, 85%x 5+ reps.

2: Back squat: 65%x 5 reps, 70%x5 reps, 75%x 5 reps, 80%x 5 reps, 85%x 5+ reps.

All

Skills Session Rowing

Skills Session Rowing

WOD

500m Row

All

Nate

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swing

Scale as needed.

All

None

Snatch Skills Session

All

None

Strength

15 Min Hand Stand work

Wall Walk to vertical (WWV), WWV 15 second hold, Kick Up To Wall (KUTW), KUTW 30 second hold. KUTW 1/Both Legs away. Free standing. All to work through progressions until ability allows.

WOD

5 rounds: Every 5 minutes, complete:

-Run 400m

-5x bar muscle ups OR 5 Strict Pull ups and 5 Kipping pull ups OR 15 Banded Strict Pull Ups

-5x pistols, use bands if needed

All

None

Deadlift

Build up to 85% of 1rm
Then,
5 x 5 of the weight achieved.

All

None

Strength

Every 90 seconds for 10rnds, 1 Power Clean, Fronts Squat, Shoulder to Over Head. Stay with strict press as long as possible then jerk. Build weight on each round, START LIGHT!



WOD

30x Muscle ups or Strict Pull Ups or Strict Banded Pull Ups

-30x Front Squats @ 65% 1RM

-30x Clean and Jerks @ 65% 1RM

20 Min cut off

All

Muscle up progressions

Working through the Muscle Up progressions.

Document what you found challenging and need to work on.

Barbell Club

None

In 10 weighted reps (3211111) establish a 1RM Bench Press.

Then, 5 reps @ 60%, 65%, 70%.

Add all 25 reps for combined weight.