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Category

WOD

Monday

AMRAP 31 minutes (As Many Reps As Possible) 8 Thrusters (155/105#) *scale to workable but heavier than fran thrusters 6 Rope Climbs (12 ft. ascent)...
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Saturday

10a: Week 2, day 4 weightlifting course Snatch  1 x 5, Clean & jerk 1 x 5, Back squat – 75% x 5 x 5...
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Friday

Team Workout Teams of 2: AMRAP 15 min: (1 athlete moves at a time, rotate whenever needed) 10 burpee box jump overs, 15 wallball, 20...
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Thursday

CF couplet/triplet  400m. Run 15 UB thrusters (choose weight to be done UB)* 15 UB pullups (choose assistance to be done UB from body rows-chest...
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Wednesday

Gymnastics skill development   A. warmup x 1 round: 1. theraband warmup x 10 reps + 10 pass throughs 2. scap pushups x 10 reps 3....
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Tuesday

A. Snatch skill work: Burgener warmup: dip shrug, scarecrow, muscle snatch snatch push-press, overhead squat pressing snatch balance, heaving snatch balance, snatch balance Snatch pull...
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Monday

Session 5. Week 7/8. Monday August 29. Chipper A. Squat therapy drills For time: 50 wallballs 50 burpees 50 double-unders/100 SU  

Saturday

8-10a: open gym. 10a: Week 1 day 2, weightlifting class Snatch + 2 OHS – x 5 sets Snatch pull – 3 x 3 Snatch...
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Friday

Chipper Alternating tabata: 20 on x 10 off x 4 rounds each movement before moving onto next movement. (20 min total) 1. Box Jump 2....
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Thursday

Team Workout *try to do this whole workout outside if weather permits. Teams of 3: 15 min clock: Max calories on bike in 5 min...
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