1315:

WOD – FT (45:00 Time Cap)
50 DU/SU
40 Box Jump Overs MOD – You can do Box Jumps or Step ups
30 SDLHP RX – 95/75 MOD – You can use a KB instead of a bb. Also you can perform KB swings instead of SDLHP
20 K2E MOD – You can perform V-ups
10 MU (Ring/Bar) MOD – 20 reps of pull ups and dips
20 K2E
30 SDLHP
40 Box Jump Overs
50 DU/SU

1314:

1313 – 6/23/16 Thursday

Strength – from the rack
Behind the neck Push Press – 3 x 8 @ 40-50 % *the weight is meant to be light so can become more comfortable with a bar behind the neck
Push Jerk – 3 x 5 @ 60%

Oly Skill –
Take 10 – 12 minutes to work up to a heavy single squat snatch or power snatch

WOD – FT
Jackie?
1000 m run or row
50 Thrusters 45 lbs
30 Pull ups

1313:

1312 – 6/22/16 – Wednesday
Strength – from the rack
B Squats – 5 x 6 @ 60-65% add 5-10 lbs to last week
Front Squats – 4 x 3 @ 65%

10 min EMOM –
Clean & Jerk – 6 reps
Mod – Find a weight the you can go unbroken but also have good technique

RXWOD – 15 min AMRAP
15 Wall Ball Shots 20/14
12 Deadlifts 185/135
9 Lateral OTBB

MODwod: 15 minute AMRAP

8 wall balls
8 kb high pulls
6 burpees
200 m run

1312:

IMG_6202

Ronimal!!!

1311 – 6/21/16 Tuesday
Strength –
DL – 4 x 8 @ 60-65% add 5-10 lbs from last week

Gymnatics Skills –
Rope Climbs – 5 x 3 Practice rope climbs if you don’t have rope climbs either working on jumping onto the rope and foot placement or modify rope climbs
L- Sits/Tuck Holds – 5 x 20 seconds use either a heavy KBs, DBs, two boxes, or the pullup bar
Kickups against the wall – 5 x 5
* Athletes who have kickups against the wall can do 1 kickup to 1 HSPU. Peform the same reps as RX

WOD – 5 RFT
5 – Squat Snatch
10 – OHS
30 – DU/SU

RX – 95/75 Mod – Use weight that you can perform the movement even if it is an empty bar

* Mod –
Athletes can perform power snatches instead of squat snatches
If athletes are uncomfortable with OHS transition to front squats instead

1311:

1310 – 6/20/16 Monday

Strength – Superset
Bench Press – 5 x 8 @ 65%
Strict/Kipping Pull ups – 5 x 3/5
*If you don’t have a strict pullups. Athletes can work on kipping/butterfly pull ups. Athletes who use bands for pull ups they can work on kipping.

WOD: “Barbara”

5 rounds, each for time of: GA: 4 rounds- 10 pull ups, 15 push ups, 20 sit ups, 25 squats
20 pull ups
30 push ups
40 sit ups
50 air squats

Rest 3 minutes between each round.

1309: Badger or Partner Badger

badger

WOD – Hero WOD – Partner Badger
3 RFT:
30 Squat Cleans 95/75, while partner is performing squat cleans other partner must hold the bottom of the squat.
30 Pull ups, while partner is performing pull ups other partner is in a dead hang on the pull up bar.
Run 800, must run the distance together.

*partners can split up the squat cleans and the pull ups as they see fit. But both partners must complete a repetition of each exercise. Both partners must complete the workout as written.