Friday Week #6 Speed

Warm up 

2 minutes double unders

Dynamic walk

Broad jump

Hip and back ext

Skill

Ski erg technique

WOD

5x

20 seconds of work & 40 seconds rest

-Ski for calories

-Double unders
-Burpees

Thursday Week #6 Speed

Warm up & Skill

Hang power clean technique

WOD

5x

30 seconds work & 1 minute rest

-HSPU

-Pistols

-Hang power clean

CFE

Warm up

7x

30:30

Bike intervals

WOD

7x
1 minute work & 30 seconds rest

-HSPU

-Box jumps
-Hang power clean

Wednesday Week #6 Speed

Warm up  

Close grip OHS

Good mornings

TTR

Strict ring dips

Skill

Movement standards

Partner WOD

5x

2 minute Ping pong

10 pull ups

5 deadlifts

15 double unders

2 minutes rest

Tuesday Week #6 Speed

KB Warm up

KB around the world

Russian swing

Double tap

H2H swings

Release

Wall ball substitute

Skill

Movement standards

WOD

5x

24 KBS

12 calorie row

6 burpees over monorail
Rest 2 minutes

CFE

Warm up

7x

30:20

Row intervals

WOD

5x
30:20

-KBS

-Row for calories

-Burpees over monorail

Monday Week #6 Speed

Warm up  

2 minutes double unders

Inversion to skin the cat to inversion to pike pulls

GHD sit ups

Super rocks

Handstand 3 attempts

Skill

Movement standards

WOD

5x

20 seconds of work & 40 seconds rest

-Box jumps

-Ring dips
-TTR

September highlights

Sunday Motivation

Saturday Week#5 Volume

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Warm up

C & J technique

Partner WOD

Ping pong double Grace
*Each partner must complete 60 reps of clean and jerk*
w/95 m/135

Friday Week#5 Volume

Warm up & Skill 

Snatch technique

WOD
5 x 7 snatch T & G

Thursday Week#5 Volume

Warm up  

Net climbs

P-bar complex

GHD hip ext

GHD sit ups

Close grip OHS

Skill

Movement standards

WOD

15 Minute AMRAP

Burpees 5-10-15-20-25-30…

Pull ups 5-10-15-20-25-30…

CFE

Warm up

7x

30:30 air bike intervals

WOD

15 Minute AMRAP

5 burpee pull ups

10 calorie row
15 later jumps over the monorail

Wednesday Week#5 Volume

Warm up  

Plate push

Seal walk

Plate pinch carry

Single arm strict DB press

Close grip OHS

Skill

Fat bar deadlift

WOD

5 rounds of:

30 double unders

25 pistols
20 fat bar deadlifts

Tuesday Week#5 Volume

Partner Warm up

Inversion to skin x 3

Handstand x 3

Partner later jumps

Partner push ups

Partner carry

Skill

Movement standards

WOD

21-15-9

Box jumps w/20 m/24

Wall ball shots w/14 m/20

CFE

Warm up

2K ski

WOD

15 minute AMRAP

10 box jumps w/20 m/24
10 wall ball shots w/14 m/20