Tuesday 07/13/2021
/Strength
Back Squat
1x3 @ 70%*
1x3 @ 80%
1x3 @ 90%
*Based off of 90% of Heavy 1-Rep
Week 3 of 9
(Score is Weight0
WOD
FOR TIME
5 ROUNDS
8 Hang Squat Cleans 115#/75#
8 Burpees
-Rest 2:00-
1 ROUND
16 Hang Squat Cleans
16 Burpees
Monday 07/12/2021
/Skill
ON A 8:00 RUNNING CLOCK...
KB Snatch Progression
-SA KB Deadlift
-SA KB Upright Row
-KB Snatch Transition
-KB Snatch
into...
ON A 8:00 RUNNING CLOCK...
J-Technique Review Rope Climb
-Clamp Seated on Box
-Clamp and Stand from Box
-Hanging Knee Pull
-Jump, Clamp, Knee Pull, Stand
(No Measure)
WOD
AMRAP x 8 MINUTES
15/12 Cal Bike
2 Rope Climbs
10 Alt. KB Snatch 55#/35#*
-Rest 1:00-
AMRAP x 8 MINUTES
15/12 Cal Bike
2 Rope Climbs
10 Alt. KB Snatch
*KB Must come to a stop on the floor each rep. Option for DB Snatch if needed.
**Pick up where you left off on the second AMRAP.
(Score is Rounds + Reps)
Saturday 07/10/2021
/WOD
IN TEAMS OF 2...
FOR TIME
20 Deadlifts 275#/185#
40/30 Cal Bike
20 Deadlifts
60/48 Cal Bike
60 Pull-Ups
20 Deadlifts
90/72 Cal Bike
60 Pull-Ups
80 Burpees Over Bar
*P1 works while P2 Rests. Split reps as needed.
Friday 07/09/2021
/Strength
Back Squat
1x5 @ 65%*
1x5 @ 75%
1x5 @ 85%
*Based off of 90% of Heavy 1-Rep
Week 2 of 9
(Score is Weight)
WOD
2 SETS
AMRAP x 3 MINUTES
Max Wall Balls 20#/14#
-Rest :30-
AMRAP x 2 MINUTES
Max Russian KB Swings 70#/55#
-Rest :30-
AMRAP x 1 MINUTE
Max KB Goblet Squats
-Rest 2:00 b/t Sets-
(Score is Total Reps)
