Snatch work and a Running WOD for Friday!
FRIDAY Strength Snatch Balance [Video] Take 10 minutes to find a challenging Snatch Balance.
Snatch [Video] Overhead Squat [Video] Take 10 minutes to find a heavy Squat Snatch + Overhead Squat
Conditioning For Time: 30 Overhead Squats (#95/65) Run 200 meters 30 Front Squats (#95/65) Run 200 meters 30 Push Press (#95/65) Run 200 meters
Snatch Balance
Deadlifts and a quick MetCon before ROM work for Wednesday!
WEDNESDAY Strength Deadlift [Video] Complete 5 sets of 5 Deadlifts, 10lbs heavier than last week.
Conditioning AMRAP in 7 Minutes: • 7 Man Makers (#35/20 Rx; #50/30 Rx+) • 14 Box Jumps (24"/20")
Mobility Work Coaches will work through a ROM WOD with the class.
Man Makers
Another great Tuesday ahead!
TUESDAY Strength Jerk Dip Squat [Video] Complete 3 sets of 3 Jerk Dip Squats with a 5 second pause in the dip at 110-120% of your Clean/Jerk Complex.
Power Clean [Video]; Clean [Video]; Split Jerk [Video] 1 Power Clean + 1 Squat Clean + 1 Split Jerk Every 90 seconds for 10 minutes (5 sets) perform 2 complexes. Using this cycle's 1rep number, go at 85-90% for today.
Conditioning AMRAP in 12 Minutes: • 15 Pull-ups • 10 V-ups • 5 Hang Power Cleans (#185/125) • Rest 1 Minute
Jerk Dip Squat
Monday Squats and a fun MetCon!
MONDAY Strength Back Squat [Video] Complete 5 sets of 5 Back Squats, using last week's weight.
Conditioning 2 Rounds For Time: • 50 Wall Ball Shots (#20/15) • 50 Double Unders • Run 600 meters • 50 Double Unders • 50 Push-ups
Hip Mobility
Sunday Funday with a Partner take on Hero WOD "Collin."
SUNDAY Partner Conditioning "Collin" 6 Rounds For Time: • Partner Run 400 meters with a MedBall (#20/15) • 12 Push Press Each (#95/65 Rx; #115/85 Rx+) • 12 Box Jumps Each (24"/20") • 12 Sumo Deadlift High-Pulls Each (#95/65 Rx; #115/85 Rx+)
Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiance Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.
Saturday Squats and a Partner WOD!
SATURDAY Strength Back Squat [Video] Complete 5 sets of 1 Back Squat at 85-90% of 1repmax.
Partner Conditioning 3 Rounds For Time: • 20 Clusters (#135/95) • 40 Burpees Over Partner • 60 Toes to Bar
Strength Complex and a 5 Rounder for Friday!
FRIDAY Strength Snatch [Video] Overhead Squat [Video]
Every 2 minutes for 10 minutes complete 1 Squat Snatch + 3 Overhead Squats. Complete this complex at 85% of last week's number.
Conditioning 5 Rounds For Time: • Run 200 meters • 10 Dumbbell Snatch (#70/55)
* Increase Snatch reps by 2 each round.
Overhead Squats
Wednesday Deadlifts and a Rowing/Clean WOD!
WEDNESDAY Strength Deadlift [Video] Complete 5 sets of 5 Deadlifts at 10lbs heavier than last week's 60% of 1rep.
Conditioning For Time: Row 500 meters 15 Hang Power Cleans (#135/95) Row 400 meters 12 Hang Power Cleans (#155/105) Row 300 meters 9 Hang Power Cleans (#175/115) Row 200 meters
Hang Power Cleans
Thursday Conditioning and Mobility Work!