Posts

Skill:   Cover Strongman movements for the day

W.O.D Unspecified time

Yoke Carries
Sandbag/Stone
Grip Tension/Strength
Heavy DB Clean and Jerks

W.U.  Coaches Choice

Strength:   10 RM Deadlift

Within 3 sets

  • Set 1:  Light mechanics in tact
  • Set 2:  Mod mechanics in tact
  • Set 3:  Max load mechanics in tact

W.O.D 15 Min Clock

  • 5 Mins:  Max Effort Pullups
  • 4 Mins:  Max Effort Deadlifts 155/105
  • 3 Mins:  Max Effort DU’s
  • 2 Mins:  Max Effort Assault Bike Cals
  • 1 Min:  Max Effort Situps

Strength/Skill:  Clean and Jerk

Spend 10 mins Covering movement and practicing patterns of good movement

W.O.D  for time complete (15 min Cap)

  • 350M Row
  • 15 x TTB
  • then
    • 7 x Burpee Box Jump Overs 24/20
    • 7 x Clean and Jerks 135/95
    • 7 x Burpee Box Jump Overs
    • 7 x Clean and Jerks 155/105
    • 7 x Burpee Box Jumps Overs
    • 7 x Clean and Jerks 185/135

Weight Progression Options:

Men: 95/135/155, 95/115/135, 75/95/115

Women: 75/95/105, 65/75/95, 55/65/75

W.U.  Group (Stations) 45 sec of work/15 sec transition x 2

  • Battle Ropes
  • Plank
  • Distance Row
  • Reverse Lunges
  • Bicep Curl to Press

W.O.D 3 Round format/5 min Rounds Max Effort/ 1 min Rest

  • Deadlifts 155/105
  • TTB
  • ALT DB Clean and Jerk 60/40
  • Box Jumps 20″
  • Situps

W.U. Coaches Choice

Shoulder Health/Stretch

W.O.D 3 Parts

A: 10 Min AMRAP of

  • 10/8 Cals Assault Bike
  • 10 x Burpees

B: 10 Min AMRAP of

  • 15 x KB Swings 53/35
  • 10 x Hollow Ring Rows

C: 10 Min AMRAP of

  • 30 x DU’s
  • 15 x Wall Ball 20/14

HIIT:

W.U.  Group

Skill:  Pullup Variations/Kipping

W.O.D 24 mins or 20 Rds of

  • 3 x HSPU
  • 6 x Pullups
  • 9 x Air Squats
  • Every 5 mins including the start Complete 250M Row

ENDURANCE: 6AM ONLY

Repeat Each Cycle 2 x

6 min AMRAP of

  • 12/10 x Cals Assault Bike
  • 10 x DB Thrusters
  • 5 x Pushups on DB
  • Jump Rope 3 mins

REST 1 min

6 Min AMRAP of

  • 10 x Plank Jacks
  • 10 x Plank Shoulder Taps
  • 10 x V-Up’s
  • 10 x Bicycles
  • Jump Rope 3 mins

REST 1 Min and Repeat above sequence