12/12

December 12, 2016

Monday:               

Focus:   Snatch  1 x 3 @ 60% (30-35min)
2 x 2 @ 70%
2 x 2 @ 80%
2 x 1 @ 90%
4 x 1 @ 95+ %

 

WOD: Open Workout 14.1 – 10min AMRAP
30 Double Unders     (L2&L1-60 singles)
15 Snatches 75/55     (L2&L1-65/45)

Score:    Weight / Rounds + Reps

 

 

Tuesday:              

Focus:   20rep Back Squat + 5lb’s (25-30min)
**After each successful completion of 20 reps the athletes will add 5lb’s the next cycle
**If the athlete does not complete all 20 reps the will use the same weight next cycle

 

WOD: 600m Run
30 Thrusters 95/65     (L2-75/55   L1-65/45)
400m Run
20 OHS  95/65
200m Run
10 Squat Cleans 95/65

Score:    Weight / Time

 

 

Wednesday:      

Focus:   Split Jerks 10 x 1  (20min)
**Warm up to 60-70% and then 10 sets working up to 90%

 

WOD: 12min AMRAP
3-6-9-12-15-18…. Continue to go up by 3 reps every round
T2B     (L2-K2E     L1-V-ups)
Box Jumps  30/24     (L2-24/20     L1-24/20 Step-ups)
HSPU’s     (L2-2 Abmats     L1-Box)

Score:    Weight / Reps

 

 

Thursday:            

Focus:   Deadlift 10 rep max (20min)
**Athletes should warm up with sets of 3-5 reps and take NO more than 3 attempts at 10 reps

 

WOD: 4 Rounds for time:
200m Run
15 Bar Facing Bupees
10 DL’s @ Body Weight     (L2-75% BW     L1-50%)

Score:    Weight / Time

 

 

Friday:                   

Focus:   20rep Back Squat + 5lb’s  (25-30min)
**After each successful completion of 20 reps the athletes will add 5lb’s the next cycle
**If the athlete does not complete all 20 reps the will use the same weight next cycle

 

WOD:     100 MedBall Cleans       
**Complete a 100m Run and at the top of every EVEN min (0-2-4-6-8-10-12….)
**Athlete must run with the Medicine Ball

Score:    Weight / Time

 

 

Saturday:    Coach Kevin WOD

 

 

 

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