Wednesday, February 20, 2019

  • 14
  • 12

Warm-up

A) Prone Snow Angel
2x12
https://www.youtube.com/watch?v=gKTLz9troIc

B) Prone PVC Extension + Press
2x10 
https://www.youtube.com/watch?v=vEcXOdAYOHE

Strength

Power Snatch + Hang Snatch
Every 2:30 minutes for 5 rounds
1.1.1

Conditioning

6 Rounds
With a 2 minute running clock
20/16 calorie row
Max HSPU in remaining (odd rounds)
Max bar MU in remaining (even rounds)
Rest 2 minutes between rounds

During first round, athlete will complete row and then perform HSPU. During second round, athelte will complete row and then perfrom bar MU. Athlete will continue to alternate back and forth for six total rounds. Score is total number of HSPU and bar MU completed.

Accessory

A) Banded Face Pulls
5x12

B) DB Hammer Curls
5x10 L/R


Tuesday, February 19, 2019

  • 19
  • 10

Strength/Skill

Every :90 seconds for 8 rounds
1st: Deadlift
3.3.3
Use same weight as last week
Rest :15 seconds between each 'cluster'

2nd: Strict Pull-Ups + Kipping Pull-Ups
X.2X
Perform set of strict pull-ups to failure, drop from the bar and rest for :15 seconds and then complete twice that number of reps as kipping pull-ups

Conditioning

30 double-unders
30 Russian KBS (53/35) + 30 double-unders
30 knees to elbow + 30 RKBS + 30 double-unders
30 hang power cleans (155/105) + 30 knees to elbow + 30 RKBS + 30 double-unders
30 knees to elbow + 30 RKBS + 30 double-unders
30 RKBS + 30 double-unders
30 double-unders

No bouncing barbell off thighs on hang power cleans.

Accessory

Russian Twists + Leg Lateral Up-And-Overs
4x15+10
Use WB for twists, over + back is one rep. Lateral up and overs performed from seated supported position and consist of raising legs together up-and-over medball and tapping ground on either side.


Monday, February 18, 2019

  • 28
  • 16

Warm-up

A) Half-Kneeling Bottoms Up KB Press
2x8 L/R

B) KB Adductor Mobility
2x10 L/R
https://youtu.be/GnvD-stfDgQ

Strength

Every 4 minutes for 16 minutes
:20 second double KB hold wall sit
8 L/R double KB front rack walking lunge
12 double KB front rack squats
Goal is to complete entire complex of work without putting down KB

Conditioning

3 rounds
15 burpees
15 thrusters (75/55)
Rest 2 minutes

3 rounds
12 burpees
12 thrusters (95/65)
Rest 2 minutes

3 rounds
9 burpees
​9 thrusters (115/75)

Accessory

A) Weighted Hollow Flutter Kicks
4x20

B) Single-Arm Upright Row
4x8 L/R



Friday, February 15, 2019

  • 27
  • 12

Warm-up

Movement Prep
A) Weighted Cossacks Squat + Curtsy Squat
2x6 L/R
Cossacks + curtsy on right is one rep

B) Reverse Lunge With Slide
2x7 L/R

Strength

1) Back Squat
Work to 10RM

2A) Bulgarian Split Squat
3x8 L/R
Barbell in front rack

2B) Standing DB Press
​3x10 L/R

Conditioning

Teams of 3
AMRAP16
Row for max calories
Switch every 15/12 calories

Accessory

Hanging Alternating Leg Raise + L-Sit
5x6 L/R + :20 seconds
Perform all alternating reps and then hold l-sit for :20 seconds


Thursday, February 14, 2019

Conditioning

Bike/Row
6 rounds
Max time
>700/550 watt (bike) - 1650/1400 cal/hr (rower)
Rest 4 minutes between efforts
Scale by selecting pace that can be held for :90 sesonds - 3 minutes

Accessory

A) Seated OH BB hold
4x:45 seconds

B) Single-Arm Front Leaning Rest On Rings
4x:30 seconds L/R

Cool Down

ROMWOD


Wednesday, February 13, 2019

  • 58
  • 39

Warm-up

A) Cuban Press
2x8
Go light with these

B) Overhead Duck Walk
2x10+10
Forward + backwards

Strength

1) Snatch Pull + Power Snatch + Snatch Balance
3x2+2+2 . 2+2+2
This should be done at a weight that allows for good balance and timing

2) Snatch
Every minute for 6 minutes
1.1
Build across sets

Conditioning

0-6 minutes
21 deadlift (155/105)
15 squat clean
9 thrusters

6-12 minutes
15 deadlift (185/135)
11 squat clean
6 thrusters

12-18 minutes
12 deadlift (205/155)
7 squat clean
3 thrusters

Accessory

A) Hanging Tuck-Ups

3x10

 

B) Banded Face Pulls

3x12

Hold :02 seconds at top