PERFORMANCE:


STRENGTH:
SNATCH (6x2)
-*Work up to a heavy 2 reps, singles or TnG

WOD: (15:00)
15EMOM: (40on/20transition)
Minute 1: CAL Assault Bike
Minute 2: Hang Power Snatch (@75/55)
Minute 3: Box Jumps (@24/20)
Minute 4: T2B (P+: BMUs/RMUs/HSPUs)
Minute 5: DB Thrusters (@35+/25+)

 

FITNESS:

 

STRENGTH:
SNATCH (6x2)
-*Work up to a heavy 2 reps, singles or TnG

 

WOD: (15:00)

15EMOM: (40on/20transition)

Minute 1: CAL Assault Bike

Minute 2: Hang Power Snatch (@75/55)

Minute 3: Box Jumps or Step-ups (@24-/20-)

Minute 4: Knees to Chest or Parallel

Minute 5: DB Thrusters (@35-/25-)

 

PERFORMANCE:

A.
HELEN-ISH:
3 ROUNDS:
-400m Run
-30 RKB (@70/53)
-20 Pull-ups
-10 Clean & Jerks (@155/110)

 

FITNESS:

 

A.

HELEN-ISH:

3 ROUNDS:

-400m Run

-30 RKB (@70-/53-)

-20 Pull-ups

-10 Clean & Jerks (@155-/110-)

 

PERFORMANCE:

STRENGTH: (20:00)
SNATCH COMPLEX: (x5)
-2 TnG Power Snatch (@Unbroken and challenging weight)
-2 OHS


-*Touch & go, controlled, and unbroken

-*Start at 60-65% of 1RM Snatch

-*Every 2 mins for 10 mins.
-*Work up to heavy set in 5 sets

WOD:
3RFT:

-200m Plate Carry (@45/35)

-15 DB Thrusters (@35+/25+)

-10 Deadlifts (@225/155

 

FITNESS:

STRENGTH: (20:00)
SNATCH COMPLEX: (x5)
-2 TnG Power Snatch (@Unbroken and challenging weight)
-2 OHS (scale to Front Squats if OHS is N/A)


-*Touch & go, controlled, and unbroken

-*Start at 60-65% of 1RM Snatch

-*Every 2 mins for 10 mins.
-*Work up to heavy set in 5 sets

WOD:
3RFT:

-200m Plate Carry (@45-/35-)

-15 DB Thrusters (@35-/25-)

-10 Deadlifts (@225-/155-

 

PERFORMANCE:

STRENGTH: (25:00)
Sumo Deadlift (4x4)
-*Work up to a heavy 4 reps in 4 sets.

WOD:
12EMOM:
Minute 1: MAX Manmakers (@35+/25+)
Minute 2: MAX Box Jumps (@24/20)
Minute 3: 20 DUs + MAX Ring Dips (P+: BMUs/MUs)

 

FITNESS:

 

STRENGTH: (25:00)

Sumo Deadlift (4x4)

-*Work up to a heavy 4 reps in 4 sets.


WOD:
12EMOM:
Minute 1: MAX Manmakers (@35-/25-)
Minute 2: MAX Box Jumps or Step-ups (@24-/20-)
Minute 3: 20 SUs + MAX Parallette Dips

PERFORMANCE:

STRENGTH: (20:00)
4 sets:

-5 TnG Power Cleans
-2:00 minutes of Rowing for MAX meters

 

-*Build to a heavy set of 5 TnG Power Cleans
-*Take average pace from tested 500m, add +10 sec and keep that average while rowing
-*Damper setting at 6
-*Rest 2 mins b/t sets

WOD:

5-10-15:
-DB Push Press (@35+/25+; both arms)

20-25-30:

-GHDs or Weighted Sit-ups (@45/25)

 

 

FITNESS

 

STRENGTH: (20:00)
4 sets:

-5 TnG Power Cleans
-2:00 minutes of Rowing for MAX meters

 

-*Build to a heavy set of 5 TnG Power Cleans
-*Take average pace from tested 500m, add +10 sec and keep that average while rowing
-*Damper setting at 6
-*Rest 2 mins b/t sets

WOD:
5-10-15:
-DB Push Press (@35-/25-; both arms)

20-25-30:

-Weighted Sit-Ups (@45-/25-) or Sit-Ups

 

 

PERFORMANCE:


STRENGTH: (25:00)
Front Squat (4x4)
-*Work up to a heavy 4 reps in 4 sets


WOD:
2RFT:
-15 KB Cleans (@53+/35+; per arm)
-30 Burpees Over KB
-20 Wall Balls (@20/14)
-100ft Bear Crawl

 

FITNESS:

 

STRENGTH: (25:00)

Front Squat (4x4)

-*Work up to a heavy 4 reps in 4 sets

 

WOD:

2RFT:

-15 KB Cleans (@53-/35-; per arm)
-30 Burpees
-20 Wall Balls (@20-/14-)
-100ft Bear Crawl