Hang Snatch - 15 Minutes
Build to Heavy Single by Feel
MetCon - For Time:
50 Overhead Squats (135/95 lbs)
*Starting with & EMOM 20 Double Unders
10:00 Cap
25 Minutes to Complete:
800m Run or 50/40 Cal Bike
100 Chest to Floor Pushups
800m Run or 50/40 Cal Bike
50 Chest to Bar Pullups or Ring Rows
800m Run or 50/40 Cal Bike
Rx+ Wear 20/14# Weight Vest
Push Press Test Out - 16 Minutes
5-4-3-2-1 Thruster
@50-60-70-80-90%
In remaining time, find 1RM Push Press
Why are we doing this?
To give your Legs and CNS a deload week.
Test Day is 3 weeks from today.
We're still using our legs today to move some serious weight. But thruster and push Press are not high percentages in terms of your 1RM Front Squat.
MetCon 30-20-10:
Dumbbell Front Rack Lunges 50/35#
HSPU or DB Push Press
(10:00 Cap)
E5M x 5 rounds:
30/25 cal row
25 burpees
*rest in remaining time
**reduce burpees in increments of 3 if not maintaining 1 min rest
Partner WOD
Run 800m Together
Then 10 Rounds Relay Style (5 Each)
15 American Swings 24/16kg
12 Toes to Bar
9 Burpee Star Jumps
Then Run 800m Together
(30 Min Cap)
30 Minute Running Clock
Jerk Werrk
From The Rack 0:00-4:00 EMOM 4
Push Press + Push Jerk + Split Jerk
Pause :03 in Catch on both jerks
Start at 58% Jerk 1RM
4:00-13:00 Pause Split Jerk Heavy Singles by feel
75-82-87-92%-95%+
13:00-16:00 Transition to Ground
Clean Werrk 16:00-20:00 EMOM 4
Power Clean (Pause in Catch, Ride Down to Squat) + Hang Clean
Start at 58% Clean 1RM
20:00-30:00 Clean
70-77-82-87-92%+
Athletes may go higher than percentages if they're feeling strong!
Broga 7:30am
5:30pm Breathe Hard
3 RFT:
1000/800m Row or 50/40 Cal Bike
100 Dubz / 200 Singles
800m Run
35 min Cap
Snatches - Running Clock
0:00-4:00 EMOM
2 Hang Snatch + 2 OHS @55% Snatch 1RM
4:00-15:00 Build to Heavy by Feel
2@65%
2@72%
1@77%
1@82%
1@87%
1@92%+
If you miss more than once, lower weight and finish with a successful lift at 80%
MetCon - 3 RFT:
20 Hang Power Snatch 75/55 lbs
20 Overhead Squats
*Starting with and EMOM 3 Burpees
10 Minute Cap
6 Minute EMOM
1) 5 Tempo Pullups / Banded
2) 5 Tempo Dips / Ring Pushups / Knee Pushups
Extra Rep but Same 3 Second Tempo as 2 Weeks ago
Pullup Tempo- Fast Up, :03Chin Above, :03 Controlled Descent
Dip Temo- :03 Hold Locked Out, Fast Down, :03 Hold At Chest
MetCon - AMRAP 20:
450m Run
15 Chest to Bar
15 Ring Dips / HR Pushups
Strength 20 Minutes
Push Press & Front Squats
5@60%
4@70%
3@77%
2@82%
1@87%
1@92%
Alternate Between movements changing weight and building to heavy. No pauses. No tricks.
Athletes may go heavier on Push Press if they're feeling strong.
MetCon - 9 Minute EMOM:
M1) 10 Goblet Seesaw Lunges Right (50/35 lbs)
M2) 10 Goblet Seesaw Lunges Left
M3) 10-15 Strict HSPU / Strict Press
Athletes use 45% Push Press for Strict Press weight
Score is total reps
6 rounds
20/16 cal assault bike
20/16 cal row
Rest 1:1
Partner WOD
10 Rounds Relay Style (5 Each)
10 Double DB Box Stepovers 50/35 lbs
15 Hand Release Pushups
Then
10 Rounds Relay Style (5 Each)
10 Burpee Box Jump Overs
At 0:00, 10:00, and 20:00
Run 800m together
32:00 Cap
Rx+ Athletes wear 20/14# Weight Vest
Clean & Jerk Day
30 Minute Running Clock
Jerk Werrk - From The Rack
0:00-4:00 EMOM 4
Push Press + Push Jerk + Split Jerk
Pause :03 in Catch on both jerks
Start at 55% Jerk 1RM
4:00-13:00 Pause Split Jerk Heavy Singles
75-80-85-90%+
13:00-16:00 Transition to Ground
Clean Werrk - 16:00-20:00 EMOM 4
Power Clean (Pause in Catch, Ride Down to Squat) + Hang Clean
Start at 55% Clean 1RM
20:00-30:00 Clean @ 75-80-85-90%+
7:30am Broga Mobility Flow
9:30am Open Gym / Free Intro
5:30pm Breathe Hard
10 RFT:
500/400m Row
50 Double Unders
35:00 Cap
Snatch Werrk
15 Minute Clock
0:00-5:00 EMOM
Deadlift + Low Hang Snatch + Hang Snatch
Start at 55% 1RM Snatch
5:00-15:00 Hang Snatch Singles @70-75-80-85-90%+
MetCon 22-16-10
Alt DB Snatch 50/35 lbs
Single Arm Overhead Squats
9:00 Cap
Run n Pump
Run 1 Mile
AMRAP Until 20:00
5 Strict Pullups / Banded
10 Ring Dips / Hand Release Pushups
:15 L Sit on Floor
At 20:00
Run 800m
AMRAP until 27:00 - Plate Holding Zombie Sit Ups
Score 1: Rounds + Reps
Score 2: Total Situps
Rx+ Wear Weight Vest
Remove vest for Situps
Non Runner Scales: 1 Mile =100/80 Calories Bike, 800m =50/40 Calories Bike
Strength 20 Minutes
Push Press & Front Squats
6@55%
4@65%
2@75%
1@85%
1@90%
Alternate Between Movements each Set
PAUSE on 1ST REP each set
5 SECONDS Overhead
3 SECONDS at Bottom of Squat
MetCon AMRAP 8:
2-4-6-8-10-etc
Back Rack Forward Lunges
Strict HSPU / Strict Press
Use 35% 1RM Front Squat for Barbell
HSPU - head must be even with hands
Sunday Breathe HArd
Every 6 min x 5 rounds
600m Run
25/20 cal Assault Bike
Rx+ 800m Run and 25 cals aiming for 60-90s rest
Partner WODs - 26:00 Running Clock
16 RFT (8 Each):
8 HSPU / DB Push Press
8 Burpee Box Jumps 24/20"
Rest after completion - At 20:00….
For Time
100 Calorie Assault Bike*
(6:00 Cap)
*Teams with two Females do 80 calories
Clean & Jerk Day
30 Minute Running Clock
Jerk Werrk From The Rack
0:00-5:00 EMOM 5: Push Press + Push Jerk + Split Jerk
Pause :03 in Catch on both jerks
Start at 55% Jerk 1RM
5:00-12:00 Pause Split Jerk Singles (3 SECONDS) @ 70-75-80-85%+
-12:00-15:00 Transition to Ground-
Clean Werrk
15:00-20:00 EMOM 5: Power Clean (Pause in Catch, Ride Down to Squat) + Hang Clean
Start at 55% Clean 1RM
20:00-30:00 Clean + Hang Clean @ 70-75-80-85-90%