Touch 'N ' Go

On the two minutes

3/2 MU and 2 touch and go full snatches 195/130/155/95

Additional Open prep:

Catch up on any missed WOD or prep work

 

 

Oly Program: 2nd Block Day 2

 

A: Power Snatch + 2 OHS - 3 sets at each weight with 10lbs/5lbs  jumps (stop when you fail 2/3 sets)

B: 1 full clean + 2 push press - 4 sets at each weight 20/10 lbs jumps (stop when you fail 2/4)

C: snatch pulls 4 X 3 at 100% of 1 snatch

D: Back squats -  5X5 at 70%

Light Thrusters

Part A:

9-7-5 of

thrusters at 155/105/95/65

BJ 28"/24"/24"/20"

rest 5 minutes

Part B:

36-28-20

Push ups and KBS 1.5/1

 

Additional open prep:

18-14-10

rowing for calories and burpees over the rower

 

Strength Program:

 

Squat : 4X3 @80%

            4X5 @72.5%

Bench: 8X4@ 80% 

DL : 3X1 @ 90%

        2X5 @ 70%

Accessory :  Weighted pull ups 5 X8 (weight should be good for 8-10 rep range)

                     Plank Hold 2 X 90 seconds

Happy Family Day - Gym is closed

Enjoy time outsdie with your loved ones

Don't Stop

"Don't Stop"

 

Part A:

Switch every Round

4 HSPU

4 Pwr cleans at 185/125/135/85

8 min AMRAP

 

rest 4 MInutes

 

Part B:

8 min AMRAP (Partner WOD- switch every round)

40 DU

8 deadlifts (same weighgt as part A)

 

Additional Open Prep:

Dead lift : 5X3 @82.5%

Dead lift AMRAP at 80%

Squat:6X3 at 80% 3x% at 72.5%

Terrific Tuesday

Part A:

8 min EMOM

30 DU

2 Pwr snatches 185/125/135/95

Part B: 

4 min AMRAP

4 sit-ups

4 bar hop burpees

4 dead lifts (same weight as snatches above)

 

Additional Open Prep:

3 sets of 20 GHD sit -ups and 20 GHD back extensions

 

Oly Program:

Deload Week:

Day 1

A: Full snatch up to 65% for triples no miss lifts

B: Full clean + 1 squat + 1 jerk up to 65% no miss lifts

C: Strict press 5X5 at 65%

"Super Monday"

20 Minute AMRAP:

10/8 Calories on the Row

4 Deadlifts 135/95 (95/65)

3 Hang Cleans

2 Front Squats

1 Push Press

Additional Open Prep:

Squat 5X3 at 82.5%

Weighted ring dips

3 sets max reps 45lbs/10lbs

Plank hold 90 seconds twice

Live it up!

20 rounds of

1 deadlift at 365/245/275/185

2 HSPU

3 burpees

 

Strength Work:

Squat 5X3 at 82.5%

Bench 5X2 at 85%

DL deficit 4X4 at 67.5%

Weighted ring dips

3 sets for max reps

Plank hold 90 seconds twice

Choose your partner

Partner WOD

Part A: Max rep strict Press - 115/75/95/65  ( two sets each)

Part B: 14 MIN AMRAP

7 T2B

7 BJ 24/20

7 thrusters 115/75/95/65

Elizabeth test!

Elizabeth

21-15-9

Full cleans 135/95

Ring dips

 

Part B: Shoulder Mobility

Trauma

 

On the two minutes for 7 rounds rest 1 minute

13 C2B

11 pwr Snatch 

AMRAP Bar Hop burpees

 

Additional Open Prep:

Catch Up on any miss WODs from the week

 

Oly Program:

A: 1 RM snatch

B: clean pulls 5X5 at 90% of 1 RM clean and jerk

C:  5X5 strict press

D: Squats 5X2 at 92%