A. Four sets of:
Deadlift x 4-6 reps @ 31X1
Rest 45 seconds
Dumbbell Shoulder Press x 6-8 reps @ 2011
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds
B. Three sets for times of:
250 Meter Row
20 Wall Ball Shots
20 Kettlebell Swings
Rest 3 minutes
A. Every 3 minutes, for 18 minutes (6 sets):
Clean x 1.1.1.1 (rest 10 seconds between each single)
B. Three sets for times of:
250 Meter Row
20 Wall Ball Shots (20/10 lbs)
20 Kettlebell Swings (32/24 kg)
Rest 3 minutes
A. Every 2 minutes, for 8 minutes (4 sets):
Drop Snatch x 2 reps
Build over the course of the four sets, but focus more on speed and stability than load used.
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 2 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 1 rep
Build to today’s heavy.
Followed by…
Six sets of:
Snatch Pull + Hang Snatch + Snatch from Below the Knee + Snatch
(it’s ok to drop the barbell between lifts; get set and make your lifts technically sound)
Rest 2 minutes between sets
Build to today’s heaviest complex…but make sure your mechanics are clean and consistent.
B. Every 3 minutes, for 15 minutes (5 sets):
Push Press x 6 reps
Aim for three heavy work sets. Goal is to be 3-5% heavier than last week.
C. Three sets of:
Strict Handstand Push Ups x 10-12 reps
(if 10-12 reps are easily achieved, add a deficit to make this rep range challenging)
Rest 30 seconds
Strict Pull-Ups x 15 reps @ 2011
(if this is easily achieved, add weight to make this rep range challenging)
Rest 30 seconds
Rest 60 seconds and then . . .
Three sets of:
Weighted Stationary Dips x 8-10 reps
(DO NOT substitute this with weighted ring dips. If you don’t have a place to do stationary dips then substitute this with unweighted ring dips x 15 reps @ 20X2)
Rest 30 seconds
Supinated-Grip Bent-Over Barbell Rows x 8-10 reps @ 2111
Rest 30 seconds
D. Six sets for times of:
Row 350 Meters
Rest 3 minutes
These are all out maximal efforts. Aim is to acheive maximum heart rate.
warm up:
3:00 of Zombie Tag
then as a group
25 jumping jacks=>10 arm circles forward=>10 arm circles backward=>10 burpees
conditioning:
2x
A.) 20 sec plank / 20 sec R side plank / 20 sec L side plank
B.) farmer’s carry 100m (KBs, DBs, or plates)
C.) monkey hangs from the bar (practice hanging with active shoulders)
*split in small groups and rotate through stations
WOD:
AMRAP
run 100m
10 ab-mat sit ups
Game & Healthy Snack