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Snatch
7RM OHS-no racks
*15 min
BWCF
40m shuttle run (20m down/back)
30 sit-ups
20 ball slams (10)
AMRAP in 15 min
*15 min
Tabata cal bike x8
Rest 3 min
Tabata atomic sit-ups x8
-large classes should split and then switch
*12 min
Conditioning
"Helen"
400m run
21 KBS (53/35)
12 pull-ups
x3 rounds
*12 min
Weightlifting
10RM snatch grip push press
*12 min
CnJ
7RM power clean
+1 round of UB TnG power cleans (90%)
-Weightlifters will squat clean
*15 min
BWCF
400m run
30 cal row
400m run
30 burpees
400m run
*15 min
Conditioning
"16.4"
55 deadlifts (225/155)
55 wall balls (20/14)
55 calorie row
55 HSPU
*20 min
2016 Open competitors: note your reps at 13:00 to compare last years results
Weightlifting
2RM OHS
-10 strict toes to bar between lift attempts
*20min
Snatch - CF
Est a 7RM power snatch
Then
ME set at 90%
-Weightlifters will squat snatch
*15 min
BWCF
100m run
15 2-count mount climbers
15 HRPU
AMRAP in 15 min
*15 min
Strength
7RM HBBS
*10 min
Conditioning
"Framanda"
21 thrusters (95/65)
9/7 ring muscle ups
15 thrusters
7/5 ring muscle ups
9 thrusters
5/3 ring muscle ups
*12 min
Weightlifting
7x4 good mornings
*12 min
Midline
5x10 weighted strict GHD sit-ups
*10 min
Conditioning
Partner workout
100m run (together)
21 goblet squats (53/35)
x5 rounds
100m run
21 cal bike
x5 rounds
*20 min
Weightlifting
Max snatch or CnJ
*30 min
CnJ - CF
1x10 thrusters (135/95)
2x5 thrusters
10x1 clusters
For time
CnJ - WL
work up to a heavy
clean+2 front squats+jerk
*12 min
BWCF
30-20-10
Cal bike
Thrusters (95/65)
SDLHP (53/35)
*12 min
Strength
1x10RM HBBS (heaviest as possible)
-this is the final 10RM day so make it count! It's ok to fail. Threshold training makes for plenty of gains. Don't be afraid!
*10 min
Conditioning
Partner workout
10 wall walks
20m axle front rack walking lunge (95/65)
30 ring dips (Rx: MU into dip)
40m burpee broad jumps
x3 rounds
*14 min
Weightlifting
A. 5x7 good mornings
B. 4x10 weighted GHD sit-ups
*14 min
Snatch - CF
1x10 OHS (135/95)
2x5 OHS
10x1 squat snatch
-warm up for 5 minutes then use the remaining 7 to tackle the sets. Note the time for coach
Snatch - WL
Work up to a heavy Power snatch +2 hang snatch
*12 min
BWCF
40m shuttle run (20m down/back)
10 HRPU
40m shuttle run
10 sit-ups
AMRAP in 12 min
*12 min
Midline
A. 4x5 bent over rows (HAP)
B. 3x7 weighted GHD hip extensions
-hold the bar under in a snatch grip or behind the neck. This should be scaled to ME (max effort) superman back extensions for any athlete who can't use weight. This will free the GHD for those using weight.
*10 min
Conditioning
100m run
12 KBS (70/53)
6 DB burpee/thrusters (45/35)
x5 rounds
then 30 ass bike calories
*18 min
Weightlifting
3x7 snatch balance (HAP)
*18 min
CnJ - CF
1x10 power cleans (135/95)
2x5 power cleans
10x1 power cleans
CnJ - WL
5x1 CnJ (90%)
*12 min
BWCF
ME cal row
-4 burpees EMOM for 12 min
*12 min
Conditioning
90 double unders
60 cal row
30 toes to bar
60 box jumps (20") -step ups ok
90 wall balls
*AMRAP in 20 min
Weightlifting
5x3 Clean pull w/shrug
-:05 descent back down
Then
5x7 good mornings
*20min
Snatch - CF
Barbell cycling
1x10 (135/95)
2x5 (135/95)
10x1 (135/95)
-TnG sets only. Scale as needed. For time so minimal rest. No straps.
Snatch - WL
5x 1 (90%)
*12 min
BWCF
500m row
50 jump squats
250m row
25 HRPU
500m row
50 sit-ups
*12 min
Strength
10RM HBBS (more than last week)
*12 min
Conditioning
3/2 bar MU
6 HSPU
9 deadlifts (135/95)
x3 rounds
3/2 ring MU
6 strict HSPU
9 power cleans (135/95)
x3 rounds
*14 min
Weightlifting
5x3 snatch pulls w/shrug, :05 descent back (110%)
*14 min
Strength
10RM HBBS (more than Wednesday)
*12 min
Conditioning
Partner workout
100m run (together)
20 OH walking lunge steps (75/55)
20 GHD sit-ups
20 HSPU
20 shoulder to OH (75/55)
100 double unders
AMRAP in 20 min
*20 min
Weightlifting
Max snatch or CnJ
*20 min
1 CnJ EMOM x10 min
*12 min
BWCF
30 cal row
30 lunges
30 box jumps (20)
x3 rounds
*12 min
Midline
200 Partner leg throws
*8 min
Conditioning
Partner workout
80 C2B pull-ups
20 cal bike
60 goblet squats (70/53)
20 cal bike
40 OHS (95/65)
20 cal bike
20 burpee box jumps (30/24)
20 cal bike
*20 min
Weightlifting
**START AFTER WL**
3x7 Tall cleans (same instructions as Wednesday)
A. 3x10 weighted hip extensions
B. 4x10 weighted GHD sit-ups
*26 min