TUESDAY SEPTEMBER 06/16
A. Agility ladder - 3-5 min varied foot drills
Points of Performance - Overhead position for presses and jerks
B. 1 Press + 2 jerk - build to a heavy set in 10min
C. Back squat x6 - 8min
D. WOD - 6min AMRAP of;
- 10 broad jumps
- 10 burpees
- 10 DB push press
A. Snatch x4 - 12 min
B1. Front squats 5x5 - building
B2. DB push press 5x8 - across
C. KBS 3x20 @ moderate load
D. Suicide sprints - run forward to middle of room and backward back, then run forward to end of room and backward back. Rotate through groups on a 3:1 ratio.
THURSDAY SEPTEMBER 08/16
A. Burpee broad jumps x 2 gym lengths
B. High hang snatches 4x6
**Shoot for moving quickly under the bar and catching tight and crisp with a hold on each rep.
C. Hang cleans x 6 - build to heavy set in 10min
D. Deadlifts 4x10 @ load higher than cleans
E. WOD - stations
- min 1 - 10 KB deadlift
- min 2 - 8 burpees over KB
- min 3 - 30sec front plank
Complete 3-4 rounds based on time remaining.
A. Clean x4 - 12 min
B. Jerk x4 - 12 min
C. Trap bar deadlift - build to a heavy set of 3 in teams (rising bar format)
D. Kipping practice - learn to kip and possibly do pull-ups, but only when kip is perfected.
4 rounds for time of;
- 10 Kip swings (no pull-ups)
- 8 box jump overs
- 10 push-ups