October 28, 2019

WU - Coach Led 0:00-10:00

TECHNIQUE 10:00-40:00

Overhead Squat 10:00-20:00

4x10 (with a 2 sec pause at bottom)

Snatch Balance 20:00-30:00

4x5 (use light weight and focus on speed under bar)

Strict Press 30:00-40:00

4x10 (increasing weight with good form)

BATTLE 40:00-55:00

"AMRAP 12"

21/18 Cal Row

15 Kettlebell Swings

9 Burpees

October 1, 2019

WU Coach Lead 00:00-10:00

BACKBONE 10:00-30:00

Power Cleans 

1 x 7 @ 50%

1 x 7 @ 55%

EMOM 10:

x3 Power Cleans @ 60-75%

BATTLE 30:00-55:00

AMRAP 15:

9 Deadlifts 155/100

12 Push Ups 

15 Box Jumps 24/20

October 1, 2019

WU - Coach Led 0:00-10:00

TECHNIQUE 10:00-40:00

Snatch 1st,2nd, 3rd Positon then Snatch 10:00-20:00

4x3 (with a 3 sec pause at each position)

Clean 1st,2nd, 3rd Position then Clean 20:00-30:00

4x3 (with a 3 sec pause at each position)

Deadlift 30:00-40:00

4x10 (increasing weight with good form)

GENERATOR 40:00-55:00

AMRAP 12 (partners)

20 Pull-ups/Jumping Pull-ups

20 V-ups

20 Cal Assault Bike

(reps can be split however partners want)

September 29, 2019

WU Coach Lead 00:00-10:00

BACKBONE 10:00-30:00

Classical Snatch + Hang Snatch

1 x 3+1 @ 50%

1 x 3+1 @ 60%

1 x 3+1 @ 65%

4 x 3+1 @ 70%

BATTLE 30:00-55:00

AMRAP 10:

30 DUs 

15 Alt. DB Snatches 50/35

September 28, 2019

WU Coach Lead 0:00-10:00

AMMO 10:00-30:00

4 Rounds

- 3/3 KB Turkish Get-ups

- 10 Strict T2B / Hanging Leg Raises

- 1:00 Weighted Plank

GENERATOR 25:00-55:00

"EMOM 10"

M1) 12/9 Cal Assault Bike

M2) 1-2 Rope Climb / Rope Get Ups

2:00 Rest

"EMOM 10"

M1) 12/9 Cal Assault Bike

M2) 6 D-Ball G2OS (100/70)

September 27, 2019

WU Coach Lead 0:00-10:00

SQUAT CLEAN + FRONT SQUAT (10:00-25:00)

3 + 3 @ 40%

3 + 3 @ 50%

2 x (3 + 3) @ 60%

BATTLE 25:00-55:00

"Partner AMRAP 25"

- 800m Row

- 40 Front Squats (135/95) or (SC. 50% C&J)

- 400m Run (Together)

- 20 Clean & Jerks (Same Weight)

** Share all Reps!!

September 26, 2019

WU Coach Lead 0:00-10:00

SKILL 10:00-30:00

"EMOM 12"

M1) 50-70 Double Under / :40 Practice

M2) 10-16 Pistol Squats / Squat to Target

BATTLE 30:00-55:00

"Wittman"

7 Rounds For Time:

- 15 KB Russian Swings (32/24)

- 15 DB Power Cleans (50/35)

- 15 Box Jumps (24/20)

(Cap 18)

September 25, 2019

WU 0:00-10:00

BACKBONE 10:00-30:00

Military Press (Strict Press)

1 x 5 @ 50%

1 x 5 @ 55%

4 x 5 @ 60%

BATTLE 35:00-50:00

EMOM 15:

M1 12 Unbroken Thrusters 95/65

M2 12 Pull Ups

M3 :45 Plank Hold 

September 24, 2019

WU Coach's Lead 0:00-10:00

BACKBONE 10:00-30:00

Back Squats 

1 x 7 @ 50%

1 x 7 @ 60%

4 x 7 @ 70-75%

BATTLE 30:00-55:00

"Chipper" Partner WOD

100 Wall Balls 20/14

75 Cal Bike

50 HSPU

75 Cal Bike 

100 Wall Balls 20/14

(Time Cap 22min)

September 24, 2019

WU Coach Lead 0:00-10:00

BACKBONE 10:00-30:00

Power Snatch 

1 x 5 @ 45%

1 x 5 @ 50%

1 x 5 @ 55%

EMOM 10:

2 @ 60-75%

BATTLE 30:00-55:00

Every 2: Alternating Rounds x 3

A. 400m Run

B. 2 Rounds 

5 Hang Power Snatch 95/65

5 OHS 

5 Squat Snatch

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