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Showing posts from August, 2019
8am
5 rounds, every 3 mins 20/15 cal row 5 dball over shoulder rest remaining time 9am Partner 20 min AMRAP 4 Bar muscle ups 12 KB Snatch 20 pistols 10:00 amClean high pull + power clean + push press  5 x 1 2 x clean + 2 x jerk 5 x 1 Front squat 3 x 3 same weight
8am 5 x E5MOM20/15 cal row 20 wall balls 15 TTB
9am teams of 3 100 Burpee Over bar  100 DB Snatch  100 Chest to Bar Pull-Ups100 DB Snatch  100 Burpee Over bar  10:00 amSnatch high pull + Power snatch 5 x 1 snatch 5 x 2OH Squats 8 x 1 building weight
Ring Muscle ups 1 - Transition 2 - Box kip 3 - Ring muscle up 4 - Volume 20 min EMOM min 1 - Ski erg cals min 2 - up down plank min 3 - DB curls min 4 - Shoulder taps min 5 - Superman holds
Power clean find a 1RM 20 min EMOM min 1 - row 20/15 cals min 2 - 10 Font squats min 3 - 10 strict pull ups min 4 - 20 push ups or Sid Repeat 
Two more retest days, before new wave can start. 
New wave will be building Pull up/ CTB volume along with teaching Butterfly pull ups for those that have Kipping pull ups mastered.   We will also be improving dip strength which will help with HSPU, muscle ups and OH strength 
Lifting wise we will build on your new 1RM Clean and Jerks and Snatch lifts by making you stronger in the Squat

Snatch find a 1RM 20 min EMOM odd - 3-6 Ring Muscle ups even - 50 DU
8:00 am3 x E5MOM row 20/15 cals 22 KB push press 45ft HS walk or should taps 9am Partner AMRAP 50 HSPU 100 pistols 150 Pull ups 10:00 amClean high pull + power clean + push press  5 x 1 power clean + clean + FS + jerk 5 x 1 Front squat 3 x 3 same weight
Bar muscle ups 1 - glide kip 2 - hip to bar3 - muscle up 4 - volume 20 min EMOM min 1 - row cals min 2 - DB clean and jerks min 3 - TTB or v-umin 4 - Ring support hold
8am 5 x E3MOM20/15 cal row 20 clean and jerks rest remaining time 9am Partner WOD 30 min AMRAP 30 KB swings 30 box jumps 30 wall balls 1:1 movements 10:00 amSnatch high pull + Power snatch 5 x 1 snatch High pull + hang snatch 5 x 1 OH Squats 8 x 1
Bar muscle ups 1 - glide kip 2 - hip to bar 3 - muscle up 4 - volume 20 min EMOMmin 1 - Ski erg min 2 - Superman hold min 3 - HS walk progression min 4 - SA Ring row hold min 5 - SS bottom up press e/s
Skill - 10 min EMOM odd - TTB even - HSPU SiD qual 2 20 min AMRAP partner wod 16 TTB 20 DB Hang clean and jerk 24 cal row 

10 min EMOM 3 x power clean and jerk 3 rounds 10 muscle ups 10 DB snatch 8 min cap on the 15 min Mark 3 rounds 30 sit ups10 Dball cleans 8 min cap 
Last week of lifting before retest week, if you have new goals after this phase I would love to hear them 

10 min EMOM 3 x squat snatch 2 x E10MOM21 15 9 thrusters strict pull ups rest remaining time 

8am15 min EMOM min 1 - 20/15 cal row min 2 - HS walk / shoulder taps min 3 - rest 9am Partner 20 min AMRAP 4 Bar muscle ups 8 HSPU 16 KB swings 10:00 amClean high pull + power clean + push jerk 5 x 1 hang clean + clean + jerk 5 x 1 Front squat 3 x 3 same weight as last clean complex