WOD

Wednesday February 28, 2019-Week Two- Day Three

3 sets:

5 Wall Walks

100m DB Farmers Carry (70/50)

Single Arm Ring Row Hold x 20 reps

*Take a single ring and hold it to your chest with two hands as you lean back into a FINISHED ring row position. Take One hand off and extend out in front of you for a second, while keeping the other hand tight to the chest. Alternate hands for 20 reps.

Strict Muscle Snatch + Vertical Jump with Barbell (4+4) x 3 sets

Pause Snatch from below knee (Lift the bar from the ground and pause below knee. Then pause in receive for 3 seconds) + Pause Snatch (pause in the bottom for 3 seconds): (2+1) x 3 sets, (1+1) x 3. 

Back Squat + Front Squat (4+2) x 5 sets. 

DB Bench Press: 5,3,1,5,3,1,10. 

Tuesday, February 26,2019-Week Two- Day Two

 

2 sets:

DB OH Walking Lunge x 20 steps

Dead Bug Hold x 30 sec

Banded Hip Bridges x 10

Crossover Symmetry: I, T, Y’s x 7 each 

Strict Press: + Push Press: (2+5)x 4.

Push Jerk + Jerk: (2+1) x 3 working sets.

2 Position Clean + Jerk: (Mid Knee + 1” off Floor) : 5 working sets. 

*Go from the floor each rep and pause at set position for 2 second before beginning your clean. 

Snatch Deadlift on 2” Riser: 3×3 @ heavy load. 

Monday- February 25, 2019-Week Two- Day One

 

3 Sets:

DB Thrusters x 5 (70/50) 

DB Single Arm Bench Press while in Hollow Rock Hold x 5 each arm

KB Windmill x 5 each arm

Back Squat @ Tempo: 4×5 (4 seconds down and explode up)

Snatch Push Press + Snatch Balance + OHS: (1+2+2) x 2, (1+1+1) x 3.

Snatch + Clean + Snatch + Clean (1+1+1+1) x 3 working sets. 

Snatch + Clean + Snatch: (1+1+!) x 2 working sets. 

*yes, you read that right.. use the same bar and weights and try and make the fluidity of your snatches and cleans the same. 

*increase the weight as you move through the 5 sets above.

3 sets: 

Chin Ups x 10

Ring Dip + Knee Up (1+1) x 7 

Chinese Planks x 45 sec

Wednesday, February 20, 2019- Week One- Day Three

3 sets:

5 Wall Walks

100m DB Farmers Carry (70/50)

Hollow Rocks x 15

Strict Muscle Snatch + Vertical Jump with Barbell (5+5) x 3 sets

Two Position Pause Hang Snatch (pause above knee and pause in receive for 3 seconds) + Pause Snatch (pause in the bottom for 3 seconds): (2+1) x 3 sets, (1+1) x 3. 

Back Squat + Front Squat (3+3) x 4 sets. 

Bench Press: 5,3,1,5,3,1,10. 

Tuesday- February 19, 2019- Week One- Day Two

2 sets:

DB Russian Step ups x 8 each leg

Dead Bug Hold x 30 sec

Banded Hip Bridges x 10

Crossover Symmetry: I, T, Y’s x 7 each 

Strict Press: Take 6 sets or less to establish a heavy triple.

Push Press + Push Jerk + Jerk: (1+1+1) x 4 working sets.

3 Position Clean (Mid Thigh, Mid Knee, 1” off Floor) : 5 working sets. Drop and reset from the floor each time. 

Snatch Deadlift on 2” Riser: 3×3 @ heavy load. 

Monday- February 18,2019- Week One- Day One

3 Sets:

30 sec KB Front Rack Wall Sit Hold

30 sec Nose to Wall Hand Stand Hold

50 Ft DB Waiter Walk (50 ft right arm/50 ft left arm)

Back Squat @ Tempo: 5×4 (4 seconds down and explode up)

Snatch Push Press + Snatch Balance + OHS: (1+1+1). Work up to a challenging set, but don’t surpass 7-8 sets. 

Snatch + Clean + Snatch (1+1+1) x 5 working sets. 

*yes, you read that right.. use the same bar and weights and try and make the fluidity of your snatches and cleans the same. 

3 sets: 

Pull Ups x 10

Push Ups x 15

Ab Mat Sit ups x 20