Strength
Pull-up Cycle
Every 2 Minutes for 10 Minutes
3 Weighted Pull-ups and 2 Negatives
WOD
8 min AMRAP
30 Chest to Bar
50 Air Squats
– at the 10 min mark-
8 min AMRAP
30 Push-ups
50 Air Squats
-at the 20 min mark-
3 min AMREPs
Abmat Sit-ups
2021 04 21
Skill
Hanstand Practice
WOD
4 Rounds – Each for time
10 Burpees Over Bar
10 Shoulder to Overhead (135/95)
10 Burpees Over Bar
50 Double Unders
-Rest-
2021 04 20
Endurance Day
WOD
2 Rounds for Time:
1 Mile Run
1000 Meter Row
200 Meter Farmer Carry
-Rest 8 min-
2021 04 19
HEAVY DAY
Squat Cycle Week 4
Front Squats
3×5 @ 80%
Back Squats
3×5 @ 70%
Notes: 3 Second Eccentric, Explode on the Concentric (No Pause)
2021 04 18
Bodybuilding/Successory Work Day
5 Rounds for Quality
15 Push-ups
15 Ring Rows
15 Bicep Curls
15 Reverse Flies
15 Hamstring Curls
25 Abs
2021 04 18
SKILL
Snatch Complex – Every 1:30 X 7 (Build up weight)
1 High Hang Snatch
1 Hang Snatch
1 Snatch
1 Snatch Balance
WOD
For time – with a partner complete:
150 Wallballs
150 Calories on rower or bike
2021 04 14
Pull-up Cycle
WOD:
15 min AMRAP
16 Suitcase Deadlifts
14 Alternating KB Swings
12 KB Hang Cleans
4 Turkish Get-ups
KB weight: (53/35)
Turkish weight: you pick
2021 04 14
HEAVY DAY
Front Squats
3×6 @ 75%
Back Squats
3×6 @ 70%
Notes: increase in weight from last time, decrease in reps – same tempo – 3 second eccentric, 2 second pause, explode up.
2021 04 12
WOD
3 Rounds:
10 Strict HSPU
10 DB hang cleans (35/25)
50 double unders
-2 min rest-
3 Rounds:
10 HSPU
10 DB Shoulder to overhead
50 Double Unders
*17 min cap*
2021 04 12
Skill/Strength
Snatch Cycle Week 2
2 sets 2 reps – High Hang Snatch @ 60%
2 sets 2 reps – Hang Snatch @ 65%
1 set 2 reps – Snatch @ 70%
1 set 2 reps – Snatch @ 75%
Notes: Focus on speed under the bar, keeping it close, and jumping straight up.
WOD:
3 Rounds:
20 Wallballs (20/14)
15 Burpees over dumbbell
Notes: Don’t hold back – can you go unbroken? If so, how fast can you get the work done? Push those burpees!
2021 04 08