WU:

20 SA DB Thrusters

20 SA OH Lunges

 

– work up to 80% of 1rm snatch

 

Oly: Snatch

EMOM 10 @ 80% of 1RM 

 

Cond:  "Randy" FT

75 Snatches 75/55#

(Time Cap 8 Mins)

WU: Coaches choice

 

– work to 75% of 1RM Push press

 

Strength: Push Press

EMOM 10 @ 75% of 1RM

 

Cond: For Time

10-1 BFB

*After every round complete 1 Clean and Jerk @ 85% of 1RM

WU:  Coaches Choice

 

– Work to 75% of 1RM OHS

 

Strength: OHS

EMOM 10 @ 75% of 1RM

 

Cond: For Time (15 min Time Cap)

40 SA OH Lunges 50/35#

50 Box step ups 50/35#

50 strict HSPU 

WU: 3 mins Row/Bike

 

1) 3×5 Tempo DB Chest Press on Medball

– 5 seconds up, 5 Second hold, 5 seconds down

2) 3×5 Tempo Ring Rows

– 5 seconds up, 5 Second hold, 5 seconds down

 

1) 3 x ME dead hang (take decent break in between)

2) 3 x ME static hold on rigs (can put foot down lightly to get at least 15 seconds)

 

Shoulder, Quad, and Hamsting focused stretches

WU: Coaches Choice

 

Strength: RDL's

5×5 at heavish load

 

Cond: For Time

Bike Drop (Team Version) 

Teams of 3, with a 30:00 Cap:

60/40 Calorie Assault Bike, 75 Power Snatches, 75 Thrusters (75/55)

60/40 Calorie Assault Bike, 60 Power Snatches, 60 Thrusters (95/65)

60/40 Calorie Assault Bike, 45 Power Snatches, 45 Thrusters (115/80)

60/40 Calorie Assault Bike, 30 Power Snatches, 30 Thrusters (135/95)

60/40 Calorie Assault Bike, 15 Power Snatches, 15 Thrusters (155/105)

*Coach will decide mix team rep schemes

WU: 2 Rounds

20 split squats

20 Superman’s 

– stretch tris and lats

 

– Work up to 75% of 1RM

 

Strength: Front Squat

EMOM 10 @ 75% of 1RM

 

Cond: For Time (Time Cap 8 mins)

50 KB Swings 53/35#

50 Pull ups

*scale and partition as needed

 

WU: 3 rounds

10 TTB

10 Sit ups

 

– warm up to 75% of 1RM Jerk

 

Oly: EMOM 10 @ 75% of 1RM Jerk

 

Cond: “DT”  (Time Cap 13 mins)

5FT

12 Deadlifts 155/115#

9 Hang power cleans 155/115#

6 Jerks 155/115#

S-Scale to beat Time Cap 

 

“In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.”

 

 

 

WU: 1 round

20 squat jumps

20 BTN press

10 Snatch balance

 

Oly: Snatch

EMOM 10 @ 75% of 1RM

 

Cond: "Barbara" FT

5 Rounds of:

20 Pull-ups

30 Push ups

40 Sit-ups

50 Air squats

WU:  

Run/Bike 3 mins

20 Good mornings

 

Strength: Deadlifts

EMOM 10 @ 75% of 1RM

 

Cond: For Time

Row 1000m

Bike 2400 m

Run 800 m

 

Isometric 

1) Hollow hold – technique + 1 min hold

2) L-sit – accumulate 2 mins

 

Strength:

3 x 10 ea. DB split press

 

Coach led stretch

 

Open gym if time left