WU: 1 Round

20 Cart wheels (10 each way). Be ready to laugh at each other

20 V ups

20 Ring rows

 

Strength Test: Strict Press

Work to 1RM

 

Cond: "Breaking up with Karen"

150 Wallballs 20/14

*every time you break up reps, do:

RX 10 burpees

S1 7 burpees

S2 5 burpees

WU: Core Tabata

Russian twists

Sit ups

Hips ups

Hollow Hold

 

Strength: 5×3 Push Press

*Work to heavy triple

 

50 Squat cleans 135/95

50 TTB

WU:  1 round

20 Scap Pull ups

20 Scap Push ups

20 Behind the neck(BTN) presses

* Anything else Coach has for you 

 

Oly Test:  Work to 1RM Snatch (20-25min)

 

Cond: ALT EMOM 16  

M1: Power Snatch @ 135/95

M2: rest

M3: OHS @ 135/95

M4: rest

M5: Power Snatch @ 135/95
M6: rest
M7: OHS @ 135/95
M8: rest…

*For 16 mins get as many reps as possible of Power Snatches and OHS working 1 min on and 1 min off.

S ~ Scale a weight that you can OHS with relative ease.  We are looking for intensity!!!

 

 

Plank

Air Squat (hold at depth arms out front)

 

20 DB Low Row (10 ea. arm)

20 SL TTB (10 ea. leg)

 

 

 

 

 

 

WU: 2 rounds

10 Ring rows

10 TTB

3 Wall Walks

 

Skill: HS Walk

* Kick up and walk as far as you can, mark it then try to beat that

Advanced walkers – work on walking then turning around

 

Cond: For Time (30 min Time cap)

55 Cal Row

55 Wall Balls 20/14#

55 Dead Lifts 155/115#

55 HSPU

55 Sit ups

55 Pull ups

*Scale as need.  Slowest rowers go first!!

WU: 3 Mins Row/bike

*Warm up RDL sets

 

Strength: RDL's

5×5 @ heavy load (deficit if need more range)

 

Cond: 5RFT (Time Cap 25 Min)

"My Buddy" style

Complete the follow with one DB

20 Box Overs 24/20"

16 SA OH Lunges

12 GTOH 

RX 50/35#

Scale as needed, write down DB weight used 

*Don't lose your buddy!!

 

 

WU:

1) 3 Rounds w/Light DBs

5 Front squats 

5 Push press

5 Thrusters

2) 20 Hollow/Arches working through core

 

Oly Test:  Work to 1RM Clean and Jerk (20 mins)

*Record!!!!

 

Cond: “Grace” For Time (8 Min cap) Record!

30 Clean and Jerks

RX 135/95

S – Scale appropriately to beat 8 mins

*Goal today is to focus on getting a solid CJ 1RM making the weight in Grace feel much lighter and faster.  

 

WU: 3 Min ME DUs

 

Strength:  Work to Thruster Max Double

 

Cond: For Time (20 min Time Cap)

25 Bar Facing Burpees

2 Thurster at 90% of 2RM

*If you complete the 2 thuster, subtract 5 reps off next set of burpees

If you fail on the 2 thrusters, do the same amount of BFB as you previously did.

The workout is over when you get to zero burpees

WU: 3 Mins ME DUs (record)

 

Oly Accessory:  Snatch Pull Unders

 

Cond: For Time

10-1

Deadlifts  225/155

Push Ups

Wall Balls 20/14

*Scale as needed

WU:  Bike/Row for 3 mins

 

4×10 Split DB Arnold Presses

*stand in split jerk position completing 5 DB Arnold presses then 5 on other leg.  

 

4×10 High to Low plank

*5 going down on left first then 5 going down on right first

 

4×15 Supermans

* 1 second hold at too keeping your head down through your arms.  Can also hold PVC pipe