Aug 1

Strength

Shoulder Press
2×6

Push Press
2×4

Jerk
2x2x1x1x1

 

WOD

5rds
15 wall balls 20/14)
15 pull ups

July 31

Strength

Snatch
12 minutes after drills and technique to find your 1RM High Hang Power Snatch

High Hang Power Snatch
5x4x3x3x2x1x1x1

WOD

5rds
20/18 cal row
12 power snatches (95/65)
9 burpees

July 28

Team Day

Group 600 M jog

Then:
3rds
5 Push Ups
10 Abmat Sit ups
10 Ring Rows
Rope climb
10 Russian KB Swings

WOD

Teams of 3

150 Elbow Push Ups (2 working)
9 rope climbs (1 at a time)
50 In-unison sit ups (all working)
800m run
50 in-unison burpees (all together)
9 rope climbs
150 wallball (2 working)

July 26

Foam Roll/Mobility

400 M row

Then:

3rds
10 Goblet Squats
6-12 Push Ups
6-12 Ring Rows
10 Bulgarian Split Squats
10 Lateral step KB Lunges

 

BACK SQUAT

Enter your current (or estimated) 1RM Back Squat for percentages below.

Wave #1 –
5 Back Squats (Each): 60% + 65% + 70%
Rest 3:00
Wave #2
4 Back Squats (Each): 65% + 70% + 75%
Rest 3:00
Wave #3
3 Back Squats (Each): 70% + 75% + 80%

July 25

WOD

30 min AMRAP

100 Strokes on the Airdyne
10 DB Power Snatches (50/35)
10 Goblet Squats (1.5/1)
30 DU’s
10 GHD Sit Ups

July 24

Working on technique today.

Foam Roll/Mobility

3 Rounds:
1:30 Slow Bike or Row
1 Round of 5/10/15
Round One – 5 Scap Retractions, 10 Pushups, 15 Squats
Round Two – 5 Kip Swings, 10 Pushups, 15 PVC Good Mornings
Round Three – 5 Strict Pull-Ups, 10 Pushups,15 PVC Overhead Squats
:45s second Samson Stretch each side

SNATCH TECHNIQUE
A) 5 Sets of 5 – Snatch Grip Sotts Press
B) 5 Sets of 4 – Hang Snatch High Pull
C) 5 Sets of 3 – High Hang Pausing Snatch

 

July 21

WOD

 20 Min Cap

50-40-30-20-10
Wall Balls (20/14)
Box Jumps (24/20)

Compare to June 19th

July 19

WOD

20 min AMRAP

400 M Run
12 GHD Sit Ups
8 OVHS (95/65)

July 18

21-15-9 reps:
Hang cleans, 50/30-lb. dumbbells 
HSPU

July 17

WOD

7rds
30 Strokes
10 Russian KB Swings (2/1.5)
10 Burpee Box Jumps (24/20)
Rest 1 min