Wednesday 09/06/2023

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Strength 1
3 Position Squat Clean (High Hang, Above the Knee, Floor) 5x3
5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@75% of 1RM Clean & Jerk)

* Complete a set every 1:30 *

Strength 2
Push Jerk 3x3
3 sets: 3 Push Jerks (@80% of 1RM Clean and Jerk)

* Rest as needed between sets *

WOD
"Affiliate Version of “Alpaca Redux”"
For Time:
126ft Front Rack Double Dumbbell Walking Lunge (50s/35s)
-into-
3 Rounds
2 Rope Climbs (Sale 8 Strict Pull-ups)
12 Dumbbell Clean and Jerks (50s/35s)
42ft Front Rack Double Dumbbell Walking Lunge (50s/35s)

Tuesday 09/05/2023

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Strength 1
3 Position Power Snatch (High Hang, Above the Knee, Floor) 5x3
5 sets: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@70% of 1RM Snatch)

* Complete a set every 1:30 *

 

Strength 2
Overhead Squat 3x2
3 sets of 2 Overhead Squats (@80% of 1RM Snatch)

* Rest as needed between sets *

WOD
"Affiliate Version of "Ski-Bag""
For Time:
30/24 Calorie Row
30 Back Squat 155#/105#
20/16 Calorie Row
20 Back Squat 155#/105#

Monday 09/04/2023

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WOD
“Team Helen”
Teams of 2 For Time:
3 Rounds
400m Run (together)
42 Kettlebell Swings 55#/35#
24 Pull Ups

*Break up inside work however you see fit.

Skills and Drills
Toes to Bar:
Week 5, Day 1

Advance:
Every minute (8:00)
8-10 Toes to Bar

Intermediate:
Every minute (8:00)
6-8 Toes to Bar

Beginner:
Every minute (8:00)
4-6 Toes to Bar or 6+ Reps Kipping Knee Raises (Chair Pose)

Alternative Option:
Every minute (8:00)
10 Alternating V-Ups
10 Hollow Rocks