Strength
Halting Snatch – 7×2 @ 80%
—Slow pull off the floor + pause at knee for a sec
Conditioning
10 Min AMRAP
3 Touch n go Power Snatches 135/95#
7 C2B Pull-ups
25 Double Unders
WOD Notes: TD = 8-11 rounds. If you don’t feel comfortable linking the snatches, you may do quick singles (60% of 1RM pwr snatch). C2B scale = 6 chin over bar or 6 ring rows. DU scale = 40 singles.
Strength
Full Clean + Hang Sq Clean + Front Squat + Split Jerk – 5 sets @ 70-85%
—Work up to a heavy complex by the 5th set
Conditioning
For Time
100/85 Cal Row
100 Wall Balls 20/14# To 10ft target
30 Power Cleans 165/105#
WOD Notes: TD = 13-19 min (time cap 23 min). PC = 55% of 1RM. You should aim to do at least sets of 10 on wall balls with quick rest between sets. Power cleans should be quick singles.
Midline Assistance
Tabata Plank (advanced = use a weight)
Strength
Bench Press – 5×5 @ 80%
Conditioning
6 Rounds For Time
6 Front Rack Lunges 205/135#
6 Push Jerks 205/135#
12 Bar Facing Burpees
WOD Notes: TD = 12-18 minutes (20 min cap). Barbell weight should feel heavy right from the start. You should be able to do all 6 lunges + 6 jerks unbroken the first round. During the later rounds, you should drop the bar after the 6 lunges, rest for 5-10 seconds, then do all 6 jerks in a row.
Midline Assistance
Tabata Hollow Rock
Strength
Back squat – 5×5 @ 80%
Conditioning
2 rounds
18 toes to bar
9 dball over shoulder (100/80)
12 toes to bar
6 dball over shoulder
6 toes to bar
3 dball over shoulder
—Rest 3 minutes between rounds
Assistance
3x max effort support hold (ring or matador)
WOD Notes: Go all out each round. Go for big sets of toes to bar.
Conditioning
8min AMRAP
– 25 Wall Balls 20/14#
– 10 Right arm DB Snatches 70/55#
– 10 Left arm DB Snatches 70/55#
—Rest 3min
Then repeat a second time, continuing where you left off.
*Score is total rounds between the two AMRAP’s.
Reminder – check in for the in-house weightlifting meet starts at 11am! Come out and cheer for your fellow Ragers!!
Strength
Find 1rm front squat
Conditioning
Make up day/ skill work
Notes:
If you are competing on Saturday, this is a great opportunity to work on a weakness skill. Ask your coach about progressions for whatever you need work on. Don’t be afraid to not do a WOD.
Strength
Find 1rm snatch (unless you are competing on Saturday)
Skill
Toes to bar
Conditioning
10 min amrap
20 deadlift (135/95)
20 power clean
20 front squat
20 push jerk
Assistance
250m farmers carry (heavy as possible)
WOD Notes: Wondering where the barbell was this week? Here it is. Go for big sets on the front squats and push jerks. Singles are fine on the cleans.
Strength
Find 1rm clean and jerk
Conditioning
5 rounds (interval)
In 2 min
Row 250m
Max burpees with remaining time
Rest :90
Assistance:
3×10 kb high pull
WOD Notes: Row hard and hang on for the burpees. You should have 1 min or more to do burpees. If your rowing pace is above 2:10/500 then row 200m each round.
Strength
Find a 1rm bench press
*Skill – handstand push up
Conditioning
21-15-9
Slamball (50/35)
Box jump over
Assistance – 4x50m waiter walk (heavy)
Notes – your coach will work with you on handstand push up progressions. (Kicking into the wall, tripod position, negatives, kipping)
WOD is meant to be FAST! Do not pace. Go all out.
Strength
Back Squat – 20 Min to Work up to a new 1RM
Conditioning
4 Rounds For Time
10 Unbroken Thrusters 135/95#
10 C2B Pull-ups
400m Run
WOD Notes: TD = 11-16 min. 18 min cap.
Accessory Work
a) 50 Plank to Push-up
b) 3×8 bottoms up press
Burj Khalifa
