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WORKOUT OF THE DAY

February 23, 2020

Kneeling Muscle Snatch

3x5 @ bar

Snatch DL + CS from blocks (abv knee)

1+2@50%

1+2@60%

1+2@70%

1+2@75%

3x1+2@80%

BS+ BTN Jerk (% of jerk)

5+2@60%

5+2@70%

4x5+1@80%

BS

10 @73-75% (this should be heavier than your last set of jerks)

BB Supinated BOR

2x10 @15-40kg

BTN Snatch Grip Press

2x10 @15-40kg

February 23, 2020

WU & TECHNIQUE  0:00-25:00

High Hang Power Clean

High Hang Clean

EXPLANATION 30:00-35:00

BATTLE 35:00-55:00

"Beginners DT"

5 Rounds

12 Deadlift

9 Hang Power Clean (from third pull)

6 Shoulder to Overhead

Run/Row 200 Meters (the run/row is performed after every round of 12-9-6)

CAP20

(Technique plates and bars for load)

February 23, 2020

WU Coach Lead 0:00-10:00

BACKBONE 10:00-35:00

"Clean & Jerk"

3 + 1 @ 55%

3 + 1 @ 65%

2 + 1 @ 75%

2 + 1 @ 85%

4 x 1 @ 90%+++

BATTLE 35:00-55:00

"AMRAP 7"

3 - 6 - 9 - 12...

- Dead-lift @ 60%

- 7 Burpee Over Bar

*** Run 2 Heats!!!

February 23, 2020

Starter 10min

Supine Feet Elevated Pelvic Reaching 3x5 breaths

Quadruped Pelvic Reaching 3x5 breaths

Heavy Swing & Goblet Squat 5min EMOM x6&6

Main Course 20min

Back Squat 3x10 (+2 warmup sets)

Dessert 10min 3RFT

SA row x8 each

SA plank x15s each

Row 200m

Rebel press x6 each

February 22, 2020

WU COACH LEAD 0:00-10:00

SKILL / AMMO 10:00-30:00

"EMOM 12"

M1) 3-6 Explosive Hip To Ring

M2) 3-6 Low Ring Transition Drill

M3) :30 Ring Support Hold @ Bottom 

- Or -

"6 Rounds / 2:00 clock"

- 12/9 Cal Bike

- 1-3 Ring Muscle Ups

BATTLE 30:00-55:00

"AMRAP 12"

- 16 DB Hang Snatches (50/35)

- 14 Alternating Pistol Squats

- 1 Rope Climb / 3 Rope Get-ups

February 22, 2020

WU & Technique 0:00-20:00

Double Unders

BATTLE 30:00-55:00

"Camino Largo"

AMRAP 25

40 Assault Bike Calories

40 Pull-ups (banded if needed)

40 Empty Barbell Thrusters

40 Push-ups

40 Box Jumps/Step-ups

February 21, 2020

WU Coach Lead 0:00-10:00

SKILL 10:00-20:00

HSPU Technique

BATTLE 20:00-55:00

PARTNER WOD FT:

- 2000m Row

- 120 Box Jumps (24/20)

- 80 HSPU / Pike Push-ups

- 120 KB Goblet Squats (32/24)

- 2000m Row

(Cap 35)

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