Warmup:
Bands and hips
3x 400m row
Oly:
2-position snatch - 75% x 2 sets, 80% x 2 sets
Snatch pull - 95% x 5 x 5
Snatch push press - 80% x 5 x 5
Back squat - 80% x 3 x 2, 85% x 3 x 2
Assistance:
4x15 heavy hypers
3x 1min plank / within the next min complete 10GHR ( no rest)
WOD:
40m sled sprint
5 - 34 inch box jump
10 - ghd sit-ups
Rest 1 min
Complete 5 x
AOD
Warmup:
Bands and balls and roller
Oly:
Muscle snatch - 65% x 5, 70% x 3 x 2, 75% x 3
2-position clean - 77% x 2 x 2, 81% x 2 x 2
Snatch deadlift - 105% x 5 x 4
Front squat - 80% x 4 x 2, 85% x 4 x 2
Wod:
45 clean and jerk 95/65
for time
Finish w 1 mile sled drag using 2-3 plates
Warmup:
3x 300 m row
Bear complex 35%, 40%, 45% ( of clean)
Bands and roller
Oly:
Power clean + clean - 75% x 4 sets
Snatch balance - 70% x 3, 75% x 3 x 2, 80% x 3 x 2
Push press - 82% x 4 x 5
Main:
2 board bench max: 10, 5, 3 then in up to 5 sets find a heavy single
Using 135:
Max rep starting at 1 board then 2 board then 3 board then 4 board then 5 board ( if you slow down you then move to the next height board)
WOD:
15-12-9
Thruster 135/85
CTB pull-ups
AOD
Warmup:
Bands to hip and hamstrings
Oly:
Power snatch and snatch - 77% x 2 x 4
Jerk - 80% x 2 x 5
Main:
Back squat vs bands ( high bar/narrow stance) - 10,5,2 then find a heavy single
80% max reps
Clean pull - 98% x 3 x 5
Assistance and core:
Weighted sit-ups - 3 x 10
Hypers x 15 x 3 x Heavy
Cardio:
Run 1 mile for time
Rest 3 min
Then 3 x:
Run 400m for time
Rest 90 sec
Finish:
Roller and a lot of stretching
AOD
Warmup:
Barbell and bands
Hypers
Planks x 1 min x 3
Row 750
Oly:
Snatch - 75% x 2, 80%x 1, 83% x 1, 85% x 1
Clean & jerk - 75% x 2, 80%x 1, 83% x 1, 85% x 1
WOD:
5 rounds:
8 pull-ups
8 kbs
15 sit-ups
AOD
Warm up:
Barbell
Roller and bands
Sled drag 3x100 m
Oly:
2-position snatch - 75% x 2 sets, 80% x 2 sets
Snatch pull - 95% x 5 x 5
Snatch push press - 78% x 5 x 5
Back squat - 75% x 5 x 2, 80% x 3 x 5
Assistance:
Hyper x a lot
Abs x some
Cardio:
Tabata airdyne alternating back ext x 16 rnds
AOD
Oly:
2-position clean: ( deck and mid thigh) 75% x 2 sets, 80% x 2 sets
Clean deadlift - 105% (of clean) x 5 x 5
Front squat - 75% x 5, 80% x 3 x 2, 85% x 2 x 2
WOD:
20,18,16,14,12,10,8,6,4,2 - Weighted front rack lunge 135/85
1,2,3,4,5,6,7,8,9,10- Toes to bar
10 GHD sit-ups each round
For time
Double:
Make up shizz or go on a run and sweat.
AODoingitanddoingitanddoingwell
Warm up:
Bands and balls
Scott's press/ barbell pass thru's/
Tabata airdyne( building up speed thru sets)
Oly:
Power clean + clean - 75% x 4 sets
Snatch balance - 70% x 3 x 2, 75% x 3 x 2, 80 x 3
Main:
1rm Push Press
then 85%,80%,75% max reps
Super set with...
3 x 12 wide grip chins
Rest 1 min
WOD:
Buy in with 1k row
Then
3 rounds
15 Pullup
12 box jump 24/20
9 DB hang clean
21 double unders
Assistance/Abs:
100m sled row and pushes med-heavy weight shirtless
15 ghd sit-ups
5 x NFT
AOD
Warmup:
Sled work for 5min
Bands and balls for 5 min
Tabata row ( building speed)
Oly:
Power snatch + snatch - 75% x 4 sets
Jerk - 78% x 3 x 5
Main:
Max dead vs med bands
Then
80% max reps
Then
80% no bands max reps
Assistance:
Back squat - 75% x 5x3
Super set
GHR 3 sets of 10
Core:
Hypers 3 x 20 x heavish
100 Standing Abs
Wod:
Every :30 Run 100m x 20
Warm up:
Light hypers 3x 30
Roller for 5-10min
Oly:
Hit 50%, 60% x 1 to build up for the following
Snatch - 70% x 3, 75% x 2, 80% x 1, 85% x 1
Clean & jerk - 70% x 3, 75% x 2, 80% x 1, 85% x 1
Assistance:
Stiff leg DL - 50% of best back squat x 6 x 4 sets
Wod:
3 rounds for time:
15 pull-ups
15 thrusters 95#/65#
Finish with 15min cardio and 10min on the roller
AOD
Warm up:
Sled drag for 7 min alternating
Light hypers 4x15
Ghd back ext 4x10
Main:
EMOM: Speed Front Squat 60% x 2 x 12 with chains Speed Sumo DL 60% x 3 x 9 with bands
Oly:
3-position snatch 75% x 3 sets
Snatch pull - 95% x 5 x 5
Snatch push press - 75% x 5 x 5
Assistance/ core:
Weighted sit-up - 3 x 10
Superset with...
Hypers 3xheavy
WOD:
30 burpee muscle ups for time
AOD
Warm up:
Barbell complex
Hips/ quads/ calfs
Hypers x light x some
Oly:
3-position clean - 75% x 2 sets
Snatch deadlift - 100% x 5 x 3
WOD:
5 Front squat using bodyweight
7 HSPU
9 CTB
12 min amrap
WOD 2:
A: For time
20-15-10 reps of
Box jump 30/ 24
DB muscle/power snatch -50#/30#(each arm)
dips
B: Row 3k and run 2miles afap
Make up shizz if needed...
AOD
Warm up:
Run/ Row for 10 min
Bands
Ghd sit-ups and back ext - 3x15
Oly:
1 Power clean & 2 cleans - 70% x1x 2 sets, 75% x1x 2 sets
Snatch balance - 65% x 3 x 3; 70% x2 x 2; 75% x 1 x 3
Main:
3 rm Push Press then 80% for reps
Assistance and core:
3 x max close grip weighted pushups (90#/45#)
3 x 5 weighted pullups
50 weighted sit-ups (heavy)
3 min handstand walk for distance
Wod:
3 rounds for time:
500 m row
3 rope climbs
AOD
Warm up:
Barbell complex/ foam roller/ bands to hips and lats
Oly:
1 Power snatch & 2 snatch - 70% x 1 x 2 sets; 75% x 1 x 3 sets
Jerk - 75% x 3 x 5
Main:
1RM GM (using SS bar) then 80% for max reps
Clean Pulls 75% x3 x 7
Assistance/ core:
GHR 3 x 5-10
Hypers 3 x 20 heavy
100 Standing Abs
Double up today and hit...
WOD:
DT
Rest 10min
5 min amrap:
3 muscle ups
5 burpees
Then
Immediately death by 10 meters starting at 10x10m
(Min 2 is 11x10m, min 3 12x10m....)
AODeathbyisfun
Warmups:
Hypers/ ghd/ sled
Oly:
Snatch - 70%x 1 x 3; 75%x1 x 2; 80% x 1 x 3
Clean & jerk - 70%x1 x 3; 75%x1 x 2; 80% x 1 x 3
Snatch pulls - 105% (of best snatch) x 8 x 5
Wod:
5 min Handstand pushups
3min max muscle ups
5min max cal row
Double it up if you were lame this past week
AOD
Warm up:
Bands/ balls/ foam roller
Main:
EMOM: Speed Front Squat 55% x 2 x 10 with chains
Speed Sumo DL 55% x 3 x 7 with bands
Oly:
3-position Snatch - 70% x 3 sets
Snatch pull - 90% (of snatch) x 7 x 4 sets
Snatch push press -75% x 5 x 2 sets
Assistance/ core:
4 x 1min Russian KBS/ 1 min L - Sit
Finisher:
100 m sprint every 30 sec x 5 ( rest 2:30) x 3
Post times
AOD
