Skill: Push Press
*Focus on a quick dip with the knees out and heals down on the dip.
Back Squat
5-4-3-2-1
Every 2 minutes
Every 3 min for 21 min
20 Butterfly Sit Ups
15 Push Presses
10 Box Jumps
Rest with time left from 3 minutes
Skill: Cleans from the ground, high hang, and low hang.
Focus on establishing a solid starting position on all 3
Focus on catching in a squat position
Partner Battle, 30 minutes
A) Buy in – 10/7 Bike Cal
AMRAP of:
15 Kip Swings
7 Cleans
5 Low Hang Cleans (below Knee)
3 High Hang Cleans (above Knee)
B) 3 Laps
Skill: HRPU
Focus on keeping elbows in, Chest hitting something (the ground, mats)
Focus on keeping the hips in line with the body
Strength: Bench Press
5×5 Every 2 min
8 Min AMRAP
50 Jump Ropes
20 HRPU
2 Rope Climb
3 min rest
Perform your AMRAP score in a For Time fashion (10 minute cap
3 rounds of Every 2 minutes
20/16 Cal Row
45 Sec Plank
rest with time left from 2 minutes
1 minute rest
3 rounds of Every 2 minutes
5 Sprints
45 Sec Wall Sits
rest with time left from 2 minutes
1 minute rest
3 rounds of Every 2 minutes
10, 12, or 15 Burpees
45 Sec Farmers Hold
rest with time left from 2 minutes
Skill: Snatch
Focus on Catching with locked elbows in a squat position.
5RFT, 15-minute cap
5 Snatches
4 Front Squats (add 4 every rd)
Skill and Strength: DL
5-5-3-3-3
Focus on engaging lats throughout the movement
Focus on Maintaining a flat back
*if the first set of 3 is performed with perfect form, the coach needs to verify and then you can add weight and perform 2 reps and 1 rep if you desire to do so.
Everyone can have their own bar but pair people up. One person goes while the partner watches for proper back positioning. The partner should be providing feedback on whether the person they are watching is rounding their back.
For Time, 18 min cap
10-1 Pull Ups
1-10 SDHP
5 Wall Balls (higher and heavier than normal Conditional on athlete performing a proper squat and toss)
Phase 1
Establish Reps for WOD
The goal is to give MAX effort!
1 Min Max Box Jumps (30/24)
1 Min rest
1 Min Max Plate Ground 2 Overhead
1 Min rest
1 Min Max Jump Ropes
1 Min rest
1 Min Max Rowing (Calories)
3 Min rest
Phase 2, Chipper, 30m cap
For Time
Multiply each exercise from above by 3.
That is how many reps you will do for the workout
Reps from above X 3 = # of box jumps
Reps from above X 3 = # of Plate Ground 2 Overhead
Reps from above X 3 = # of Jump Ropes
Reps from above X 3 = # of Calories on Rower
Tabata
4 times in a row, 2 times through
V-ups
DB Bent-over-Row
Scissor Kicks holding DBs
DB Bench
Knee Tucks