Strength Clean 5×1 Adv/Inter Build to a heavy set Beg Build to a moderate set focusing on mechanics WOD AMRAP in 9min Adv 10 HSPU 15 KB Swings (24/16) 30 Double Unders Inter 10 Box HSPU 15 [...]
Strength Back Squat Adv/Inter Work to a 1RM Beg Work to a heavy set WOD 12min AMRAP of: Adv Run 400m 15 Target Burpees Inter Run 400m/200m 15 Target Burpees Beg Run 200m 10 Target Burpees
Strength Pause Back Squat 4×6 Adv/Int: work up to heavy set Beg: work up to moderate weight WOD RX: 21-15-9 C2B Pull ups Clean & Jerk (115/75) Int: 21-15-9 Pull ups Clean & Jerk [...]
Skill Double Under practice! WOD Adv 4x Run 400m 25 Wall Balls (20/14) Inter 4x Run 400/200m 20 Wall Balls (16/12) Beg 4x Run 200m 15 Wall Balls (12/10)
Strength 4×6 Pause Front Squats Adv/Inter Work to a heavy set Beg Work to a moderate set WOD 10:00min AMRAP Adv 30 Double Unders 6 Power Cleans (135/95) Inter 30 Double Under Attempts 6 [...]
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Strength 5×1 Rack Jerk Adv/Int Work to a heavy set Beg Work on mechanics of Push Jerk and then Split Jerk WOD 3 Rounds of: 4:00 AMRAP Adv 8 Strict HSPU 12 Jumping Squats 45/35# 16 Burpees [...]