Monday
Warmup
10 min AMRAP
1 min easy row
4 Alternating Single DB Power Clean (each side - light weight)
4 Single DB Shoulder to Overhead (each side - light weight)
5 Alternating V-ups (each side)
SWOD
· Tall Jerk 3x4 sets Moderate weight by feel
· Split Jerk (3sec hold in split)
o 3RM
o 2x3 @ 90%
WOD
6 rounds
12 Power Cleans (95/65)
12 Push Press (95/65)
24 Abmat Sit Ups
Scaling option 1 (Masters 45+)
6 rounds
12 Double Dumbbell Power Cleans (35s/25s)
12 Double Dumbbell Push Press (35s/25s)
24 Abmat Sit Ups
Accessory
1 min Corpse Pose
1 min banded overhead shoulder distraction (each side)
1 min seal pose
Tuesday
Warmup
10 min AMRAP
1 min easy bike
5 wallball front squats
5 wallball push press to wall target
10 PVC pipe pass throughs
5 Kipping Knee Raises
2 sets together
- With a empty bar -
5 Snatch Deadlifts
5 Snatch Shrugs
5 Snatch High Pull Ups
5 Muscle Snatch
5 Overhead Squats
- into -
2 sets (empty bar)
1 Power Snatch + 1 Hang Snatch + 1 Snatch
* Once complete give athletes 2-3 sets to warm up to starting weight
SWOD
Power Snatch + Hang Snatch + Snatch:
- 2x3 @70% of max Snatch
- 3x3 @75% of max Snatch
* Rest 60-90 seconds between sets
WOD
10 min Amrap
15 Wall Balls (20/14)
5-10-15-20. . .
Toes to Bar
Accessory
1 min couch stretch (each side)
1 min pigeon pose (each side)
Wednesday
Warmup
10 min AMRAP
1 min easy row
30 sec single unders
7 Double Dumbbell Shoulder to Overhead (light weight)
5 Deadbugs (each side)
5 Deadlifts (empty bar)
SWOD
5 x 75 Seconds
3 Deadlifts... Build to and try to surpass your target WOD weight.
WOD
For Time
50/40 Calorie Row
75 Double Unders
35 Strict Handstand Push Ups
75 Double Unders
20 Deadlifts (275/185)
75 Double Unders
35 Strict Handstand Push Ups
75 Double Unders
50/40 Calorie Row
Accessory
3 sets
Banded 7s (7 reps at each)
10 Dumbbell Goblet Squats (slow and controlled)
Thursday
Warmup
Junkyard Dog Part 1 & 2
- Individual option available (PVC Pipe Press/Jumping Squat Warm Up)
**2.Strength Prep**
2 sets
- With a empty bar -
5 Clean Deadlifts
5 Clean Shrugs
5 Clean High Pull Ups
5 Muscle Cleans
5 Front Squats
- into -
2 sets (empty bar)
1 Hang Squat Clean + 1 Below the Knee Squat Clean + 1 Full Squat Clean
* Once complete give athletes 2-3 sets to warm up to starting weight
WOD
2 sets
12 minute partner AMRAP
200 double unders
20 Power Cleans 95/65
20 Front Squats 95/65 (Round 2 @ 135/95)
20 Ring Dips
Max Burpee box jump overs (24”/20”)
-Partner 1 performing the work above
-Partner 2 can switch in at anytime, but must perform 6/4 echo bike to switch in
-rest 6:00 b/t sets-
Accessory
1 min quad smash (each side)
1 min 3 Hip Mobility Stretching Exercises (great video with different options in coaches notes)
3-way wrist stretch - 30 sec each
-Hands and knees - palms down/fingers forward
-Hands and knees - palms down/fingers towards body
-Hand and knees - palms up/fingers towards body
Friday
Warmup
10 min AMRAP
30 sec single unders
5 floor to elbow stretch (each side)
5 dynamic squat stretch
10 wall angels
5 scap pullups
5 Overhead Squats (PVC)
SWOD
Jerk Balance 3x4sets Moderate weight by feel
Push Press – 5 reps (5 sec hold last rep / % of PP)
5RM
2x5 @ 90%
WOD
For Time:
21-15- 9
Overhead Squats (95/65)
Chest to bar
- Rest 5:00 -
For Time:
45 Overhead Squats (95/65)
45 Chest to Bar
Accessory
4 sets
10 bench press (show control up and down - build across sets)
15 Heavy Russian KB swings (eye level)
-Into-
3 set
10 Banded Tricep Extensions
30 flutter kicks (each side)
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