WITH A PARTNER …

A) WOD:

With a Partner:

10:00 of:
Max Rounds of:
40 Calorie Row
40 Walking BW Lunges (total)

– Rest 1:00 –

8:00 of:
Max Intervals of 100 Meter Shuttle Sprints*

– Rest 1:00 –

6:00 of:
Max DB Man Makers (50/30)

– Rest 1:00 –

4:00 of:
Max Wall Ball Shots (20/14)

*Sub Max Intervals of (6/5) Calorie Bike if needed

– 1 Athlete works at a time

B) Recovery:

5:00 of light foam rolling
5:00 of Parasympathetic Breathing

JERKS (ANY STYLE) @ 75% & 4 RFT OF …

A) Strength: 

1) Every 1:30 x 6:

3 Jerks @ 75% of 7/27
– Or use a moderate weight
– Reset one each rep

2) MetCon Prep:

2 Rounds of:

8 American KBS
8 T2B or Hanging Knee Raises

B) WOD:

4 RFT: (24:00 Cap)

500/400 Meter Row
15 Toes to Bar (S = Hanging Knee Raises, Toes to Rig Post, Abmat Sit-ups)
30 American KBS (Rx = 53/35, S = 44/26, 35/26, Russian KBS)
– Rest 2:00 –

C) Arms: (After Class)

Banded Hammer Curls (3 x 15-20)
– Rest 60s

CONVENTIONAL RACK DEADLIFT 1RM & "SIMPLE MAN"

A) Strength:

1) Conventional Rack Deadlift 1RM
– Bar is set just below your knees
– Feel free to use chains or bands
– Rest 2:00 b/t heavier attempts

2) MetCon Prep:

Power Clean + Front Squat – Work up to MetCon Weight

B) WOD:

"Simple Man"

For Time: (9:00 Cap)

15-10-5

Power Cleans (Rx = 155/105, S = 135/95, 115/75, 95/65)
Front Squats

C) Posterior + Core:

Dimel Deadlifts @ 30% of Rack Deadlift (3 x 30)
*After each set complete 20s RKC Plank
– Rest 30s

HANG POWER CLEAN 1RM & "JOHNNY CASH"

A) Strength:

1) Hang Power Clean 1RM
– Rest 2:00 b/t heavier attempts

Beginners, (6 x 3) focusing on technique
– Rest 90s

– Or –

Push Press (5 x 5) Push Press  
– Rest 90s

2) Metcon Warm-up/Prep:

3 Rounds of:

3 Hang Power Cleans
2 Push Press
– Rest 30s –
3 Overhead Squats
– Rest 30s –
5 T2B
– Rest 30s –

B) WOD:

Johnny Cash” (Last done 4/6/18)

4 RFT: (21:00 Cap)

15 Toes to Bar (S = Hanging Knee Raises, Toes to Rig Post, Sit-ups)
15 Hang Power Cleans (Rx = 115/75, S = 95/65, 75/55, 65/35)
15 Push Press
15 Box Jumps w/ Step Down (24/20)
15 Overhead Squats* 

Rx+ = (135/95)

*Sub Goblet Squats (53/35) for OHS if needed

C) Lats + Triceps: (After Class)

3-4 Sets of:

20 Banded Pulldowns
15 Light DB Extensions to Forehead

FRONT SQUATS/RDLS & AMRAP 20 W/ A PARTNER

A) Strength:

EMOM 6:

3 Front Squats @ 75-80%
-No Pause this week

– Then –

EMOM 3:

5 RDLs @ same weight as Front Squat

B) WOD:

AMRAP 20 w/ a Partner:

0:00-10:00:
Max 100 Ft. Trips of Farmer Carries (70/53)

10:00-15:00:
Max Rounds of:
20 Gobelt Squats (70/53)
20 Russian KBS
20 Hollow Rocks

15:00-20:00
Max Reps of:
10 Front Rack Reverse Lunges Total (115/75)
10 Burpees

*One athlete  works at a time

C) Recovery:

7-10 Mins of Light Recovery Work in the form of:

Bike, Row, light foam rolling, light sledpulling