Skills Training

3 x 10 Barbell Rollout
3 x 6 Overhead Squat (70-80% of 1RM)
3 x 10 GHD Hip Extensions

WOD

EMOM for 18 Minutes:
1st Minute – 15 Calorie Row
2nd Minute – 5 x Muscle ups (10 x C2B Pull ups)
3rd Minute – 10 x Back Squats (135/95)

Skill Transfer Exercise

Every 2 minutes, for 12 minutes (6 Moderate-Heavy sets):
Set 1 – 6 x Squat Cleans
Set 2 – 5 x Hang Squat Cleans
Set 3 – 3 x Clean and Jerk
Set 4 – 6 x Squat Cleans
Set 5 – 5 x Hang Squat Cleans
Set 6 – 3 x Clean and Jerk

Goal: 80-85% of 1RM

WOD

AMRAP in 14 Minutes:
24 x Kettlebell Swings
20 x V-ups
16 x Ring Dips
12 x Alternating Pistols

Skills

Work on the following:
Snatch Deadlift
Snatch Pull
Power Snatch
Squat Snatch
*Start light and work to moderate weight with each movement

WOD

6 Rounds for Time:
3 x Snatches (125/85)
12 x Box Jumps

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Monday Madness WOD

All For Time:
80 x Double Unders
40 x Toes to Bar
20 x Front Squats (155/105) – No Rack

—2 Minute Rest—

21 x Thrusters (95/65)
21 x Pull ups

Closer

10 Minutes of Mobility

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Skills

Find your Goat…work on 2 weaknesses for 20 minutes.

WOD

3 Rounds for Time:
20 x Medball Cleans (20/14)
30 x Alternating Kettlebell Snatch (44/26)
40 x Abmat Sit-ups

Skills

3 x 20 x GHD Sit ups
3 x 15 GHD Back Extensions
—Then—
4 x 5 Kneeling Squat Jump
4 x 5 Kneeling Hip Extension (See Separate Post for video)

WOD

4 Rounds of:
1 Minute Max Calories, Rowing
1 Minute Rest
1 Minute Max Effort Kettlebell Swings (53/35)
1 Minute Rest

*Count all calories and reps for score

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Skills

Handstand Push-ups Technique and Progression

WOD

10 Minute AMRAP:
5 x Hang Squat Cleans (155/105)
10 x Bar Over Burpees

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Skills

Gymnastics Pull-up Bar Complex:
Complete the following in sequence without falling off the bar:
Toes to Bar
Knee To Elbow
Pull-up
Chest to Bar Pull-up

Start with one each, then two each, then three each, etc….until you can’t complete a complex.

Alternative:
Set up low bar on the rig. Have member place feet up on a box, then do a modified sit up using the leverage off the box. Work only on pull-up progressions.

WOD:
Partner WOD For Time:
20 x Wallballs (20/14)
20 x Deadlifts (135/125)
20 x Wallballs
15 x Deadlifts (155/145)
20 x Wallballs
10 x Deadlifts (205/165)
20 x Wallballs
5 x Deadlifts (225/125)

One partner works on Deadlifts while other works on Wallballs, then switch.
Partners must use the same bar.

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Conditioning

3 Rounds (Not for Time)
500 Meter Row
Max Effort Hand Stand Push ups
No more than a 2 Minute Rest after HSPU, then start the next round

WOD

For time:
100 x Double-unders (Alternate: 200 x Singles)
60 x V-ups
30 x Overhead Squats (95/65)
60 x Push ups
100 x Double-unders (Alternate: 200 x Singles)

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Partner WOD

In teams of 3, complete the following in the best time possible:

1500 Meter Run Row
100 x Air Squats
100 x Sit ups
75 x Push ups
75 x Burpees
50 x Wallballs (20/14)
50 x Kettlebell Swings (53/44)

*Every 3 minutes, one partner must hold a front plank for 1 minute.
*Team must complete each exercise in its entirety before moving onto the next.

Bonus Group Work: Lots of flutter kicks, hollow crunches and butt busters!