Month: January 2018

Thursday 2.1.18

Strength/Skill: Strict HSPUs, Handstand holds, Pistols 3 x 5 Strict HSPUs, or 30s handstand holds 3 x 10 Pistol skill work, alternating 1 for 1

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Wednesday 1.31.18

Strength/Skill: 6 x 1 Snatch “loads” – every 90 seconds DL bar with a snatch grip load to the low hang position, then extend bringing

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Tuesday 1.30.18

Strength/Skill: Back Squat AMAP 1 min max reps @ 60% 2 min rest 1 min max reps @ 70% 2 min rest 1 min max

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Monday 1.29.18

Strength/Skill: Power Clean, 5 x 1, every 90 seconds WOD: “DT” 5RFT 12 DL 9 Hang Cleans 6 S2O 155/105# barbell FB: Heavy DT, 205/155#

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Friday 1.26.18

Skill: Bentover Row without weight WOD: AMRAPs 2 min of: 10/7 Bike/Ski Erg cals 10 Alternating DB Snatches (50/40) rest 1 min 2 min of: 15/10

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Thursday 1.25.18

Strength/Skill: Clean Pulls & Power Cleans 1 Clean Pull + 1 Power Clean = 1 5 x 1 EMOM increase weight if necessary WOD: “HOLLEYMAN”

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Wednesday 1.24.18

Strength/Skill: Back Squats, 4 x 5 @ 70%, every 90 seconds WOD: 5 Round EMOM (15 minutes) min 1: KB swings (70/50) min 2: Jump

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Tuesday 1.23.18

Strength/Skill: Snatch-grip Deadlifts, 6 x 3, every 90 seconds Pause at knee and then pause at full extension WOD: 4 RFT 20 Burpee Box Jump

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Monday 1.22.18

Strength/Skill: Front Squat, 6 x 2 @ 80%, every 90 seconds WOD: “Cindy” 20 minute AMRAP of 5 Pullups 10 C2D Pushups 15 Air Squats

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