Snatch warm up
Snatch balance
Overhead squat
A.) work up to heavy double
B.) 5x3(+5)
WOD I: GFY Deadlift Tabata challenge from CF Football
315#: 8 rounds x 20 seconds w/10 seconds rest between each round
WOD...
Jumping lunges: 2x2
Burgener warm up
Clean work
A.) [email protected] from 6/10
B.) 5x3(+5)
Dynamic warm up
4x60 yard shuttle
4x40 yard shuttle
6x20 yard sprint
10x10 yard sprint
RM
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Snatch warm up
Snatch balance
A.) up to heavy triple (15min)
B.) 5x3(+5)
II. broad jumps: 5x1
III. WOD: 7 min AMRAP
25 DU's
5 burpee pull-ups
RM
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400m run
10 push-ups
10 pull-up
Thrusters x max reps
*complete as many thrusters as you can until you reach 100. Start from the top each time you have to let...
Power cleans
A.) 15 min to find HS(heavy single)
B.) 5x3(+5)
WOD: 10 rounds
3 PC @ 80% of HS
3 pull-ups
60 yard shuttle sprint
RM
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A.) find power lifting total:
squat/bench/deadlift
B.) back squats: 3x5(+5), strict press: 3x6-10(+5)
WOD: B only
4 rounds
50 m DB walking lunges
350 m farmer walk
RM
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Bench press
A.) [email protected]% of last weeks weight
B.) 3x6-10(+5)
Pull-ups: 2xME
DB upright rows: 2x5(-5) week 1
WOD:
400m run
21-15-9
Push press
True push-ups
Pull-ups
200m run
RM
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