Snatch warm up and skill w/ PVC
4 Rounds of the following:
In 4 minutes,
Row 400m
AMRAP Snatches in remaining time, 115#/75#.
*Rest 4 minutes between rounds. Record number of reps completed for each round. Rx+ 155#/105#
High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
20 Min AMRAP:
40 DB clean & jerks, alternating arms each rep
40 V-ups/Toes to bar
40 Med ball cleans
Run 400m (both partners)
*One partner working at a time, except run. Post weights used and rounds/reps completed.
Wrist and Ankle Mobility
On floor: Side roll, hip raises, cat/camel, etc..
Practice DU’s for 2 minutes
3 Rounds 20 sec work/10 sec rest
Box Jump
Straight Legged Deadlift
Air Squat
With a partner, one partner works the other rests, complete:
100 Squat Clean
Every minute on the minute, both partners complete:
Burpees
minutes 0-4: 4 Burpees
minutes 5-9: 3 Burpees
minutes 10-14: 2 Burpees
minutes 15-19: 1 Burpee
20 minute timecap
Suit and rank determine work.
10 MIN Ladder:
1 Pull-up
1 Push-up
1 Sumo deadlift high pull, 75#/55#
2 Pull-ups
2 Push-ups
2 Sumo deadlift high pulls
*Continue adding 1 rep to each movement until time runs out. Rx+ for C2B pull-ups, ring dips, and 135#/95#
See above
6 Rounds, each for time of:
10 Burpees
20 Abmat sit-ups
400m Run
*Rest 3 minutes between rounds. First 2 rounds at 50% effort. Second 2 rounds at 70% effort. Last 2 rounds at 90% effort. Record times for each round.
Shoulder mobility series (foam roller, lacrosse ball, band)
Hip mobility series (foam roller, kicks, samson stretch, runner’s stretch)
Snatch warm up and skill w/ PVC
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
4 Rounds of the following:
In 4 minutes,
Row 500m
AMRAP Clean & jerks in remaining time, 135#/95#.
Rest 4 minutes between rounds. Record row times and # of reps completed each round. Rx+ for 185#/125#
Go over all movements in WOD and do 5-10 reps of each for warm-up. Get ready for WOD.
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Go over all movements in WOD and do 5-10 reps of each for warm-up. Get ready for WOD.
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
– Med ball cleans (bounce at bottom each rep)
– Mountain climber hip stretch
– Shoulder kip/pull-ups
20 seconds on/10 seconds off, 3 times through
Clean
Bench Press
Overhead Squat