Sunday Partner

Partner work

40 Minute AMRAP

Teams of 2 

1. 400m barbell carry 135lb

2. 40 leg raises each with partner throwing down 

3. 40 wallball passes each over rig or against wall

4. (One tire flip / four jumps) x 10 

Interval Fun

Interval Training

 

30 rounds.  40S work/20S rest

1) Sledge strikes

2) KB SeeSaw press

3) Med Ball Slams

4) Mountain Climbers

5) Sprinter Sit Ups

 

Bonus:  800 M partner sled drag.  3 45lb plates men/2 45 lb plates women

Brutality

Review Deadlift.

 

WOD:  20 minutes.  Every 2 minutes perform:

5 Deadlift 275/225

5 Goblet Squat 70/53

20 Double Unders or sub 10 Burpees

HPC

Hang Power Clean 3-3-3-3-3

WOD:

12 Minute AMRAP

5 KB Single Leg Deadlift R 53/35

5 KB Single Leg Deadlift L 53/35

200 M run

10 Knees To Elbow

 

Squat Fun

Strength:

Back Squat 5-5-3-3+

WOD:

25 Burpees then:

5RFT OF:

20 Goblet Squat 70/53

20 KB Swings 70/53

Then:

25 Burpees

Snatch practice

Skill-Snatch 8-8-6-6-4-4  Use lighter weight and good form 

WOD-10 min MAX KB Swings 

Every time you put KB down 

10 push ups 

10 air squats 

Wed is good but Friday is better

Skill- 15 min to practice handstand holds & rope climbs 

WOD- time 

200 m run

30 jump squats 

400 m run

20 shoulder to OH (95/65) clean from the floor 

400 m run 

40 single arm KB swings (53/35)  20 each arm

200 m run 

 

OTM Clean &Jerk

OTM 10 min- 1 clean & jerk and 3 strict pull ups

WOD- time 

run 800 m then

10 hang power clean &jerk (135/95)

20 box jump overs (24/20)