WODs for the Week 2/12/18
WODs for the Week 2/12/18
NOTE: Monday Endurance class is rescheduled for Wednesday 2/14!
We will still have Barbell Club Wednesday evening and Fundamentals on Thursday!
Monday
Strength:
Every 3 Minutes for 15 minutes (5 Sets)
Back Squat x 3 (Start at 50% of 1RM, increase each set)
-1st Rep with 4 count pause at Bottom
-2nd Rep Normal Pace
-3rd Rep Normal Pace
Conditioning:
3 Rounds for time (20 Min Cap)
50 Wall Balls
10 Clean & Jerk (95/65) ADV (135/95) MOD (75/55 or Less)
Accessory:
3x12 each
Dumbbell RDL
Hanging Knee Raise
Handstand Hold x 20-30 seconds
Tuesday
Strength:
Strict Press
Every 2:30 for 15 minutes (6 Sets)
Strict Press x 5 @ 55% (3 count HOLD at the top on last rep of each set using active shoulders)
Conditioning:
For Time
21-15-9
Power Snatch (95/65) MOD (75/55)
Toes to Bar
Accessory:
5 Rounds
High to Low Plank
30 Second ON / 30 Second OFF
Wednesday
Strength:
Clean
Every 2 Minutes for 12 Minutes (6 Sets)
1st Set: 2 @ 60% of 1RM
2nd Set: 2@ 65% of 1RM
3rd Set: 2 @ 70% of 1RM
4th Set: 2 @ 75% of 1RM
5th Set: 2 @ 80% of 1RM
6th Set: 2 @ 85% of 1 RM
Conditioning:
13 Min AMRAP
15/12 Calorie Row
20 Shoulder to Overhead (75/55)
15 Bar Facing Burpee
20 Front Rack Lunge (75/55)
Accessory:
2-3 Rounds:
20 Band Face Pull
20 Hammer Curl (10/arm)
20 Banded Tricep Ext.
Thursday
Skill Day:
Toes to Bar practice
6 Minute EMOM: (Both Movements, Same Minute):
5 Bench Press
5 Toes to Bar
Conditioning:
(Teams of 2)
3 Rounds for time
20 Partner Burpee (see video: https://youtu.be/6Nf6JWL92tw)
20 Pull Ups (MOD Ring Rows)
20 Thrusters (95/65)
20 Abmat Sit Ups (ADV Toes to Bar)
20 Wall Balls
Accessory:
Tabata x 2
20 Sec ON / 10 Sec OFF (Alternating)
Plank
Dumbbell Backwards Lunge
Friday
Strength:
Snatch
Every 2 Minutes for 12 Minutes (6 Sets)
1st Set: 2 @ 60% of 1RM
2nd Set: 2@ 65% of 1RM
3rd Set: 2 @ 70% of 1RM
4th Set: 2 @ 75% of 1RM
5th Set: 2 @ 80% of 1RM
6th Set: 2 @ 85% of 1 RM
Conditioning:
8 Minute AMRAP
9 Box Jumps or Step Ups
7 Pull Ups (ADV Chest to Bar) (MOD Ring Row)
5 Squat Snatch (95/65) (MOD 75/55 or less) (ADV 135/95)
Accessory:
3x20 each
Bulgarian Split Squat (10/leg)
Dumbbell Hip Bridge
Hollow Body Hold x 60 Seconds
