Get Motivated!

Day#23 Week 6 Speed

Warm up

Barbell complex

3x 7 reps with out letting go of the barbell

#2- Snatch grip deadlift/ Hang power snatch/ OHS/ Full snatch

Skill

SDHP

WOD

5x

20 power snatch w/45 m/75

20 SDHP w/45 m/75

10 burpees over barbell

*3 minutes rest after each effort

GoFit

MB Warm up #1

3 minutes practice double of triple unders

MB chest pass

MB hip toss

MB rotations

MB sit ups

Partner wall ball shots

Skill

MB cleans

WOD

12x

30:30

-MB cleans

-Burpees

Day#22 Week 6 Speed

Peg board Warm up

800m run

Peg Board complex

Round robin fashion

-Pull 10 second hold x3

-Single arm hangs 5 seconds each arm x 5

-Stagger pull ups 3 each side

-Hang with peg pull

-Pull + 5 weight shift

Tabata B2B squats

Skill

Rebounding the box jumps

WOD

12x

30:30

-TTB

-Box jumps w/ 20 m/ 24

GoFit

Warm up

Tabata

Later al jumps

Wall squats

3x 10

V-ups

Sit ups

Tucks

Skill

Movement standards

WOD

Tabata the following:

-Pull ups

-Lunges

-Push ups

-TTB/ leg raises

Day#21 Motivation

Day#20 Hero Saturday

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.

The Other Warm up

30 seconds Sampson stretch each side

3 rounds 15 reps

OHS barbell

GHR

TTB

Strict ring dips

Strict pull ups

Skill

Rope climb/ scale towel pull ups

WOD

Falkel

25 minute AMRAP

8 HSPU

8 Box Jump w/24 m/30
1 Rope Climb, 15'

Day#19 Week#5 Volume

Burgner Warm up

1. Down and "Finish"

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2", 4", 6"

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Skill

Full snatch/ scale power snatch + OHS

WOD

5 minute AMRAP

Full snatch w/95 m/135

GoFit

Partner Pacing Warm up #1

5x

30:30

Single unders

(Maintain same reps throughout)

5x

50:10

25m shuttles

(Maintain same reps throughout)

Skill

Movement standards

WOD

5x

20:40

-DB snatch

-DB seated rotations

-DB goblet squats

Day#18 Week#5 Volume

Ring Warm up

Tabata jump rope x 8

-Ring swings (Arch and hollow)

-TTR

-Hips to rings

-Tuck to inversion/ skin the cat

-Pike to inversion/ skin the cat

-Fly away dismount (skin the cat dismount)

-Strict muscle up (spot if needed)/ support/ L-sit

-Shoulder stand/ L-support or straddle support

-Pike or tuck to inversion/ back lever attempt (scale with one leg)/ inversion

-Front Lever attempt (scale with one leg)

Skill

Muscle up and scaling variations

WOD

23 minute AMRAP

500m row

75 double unders

10 muscle ups

GoFit

Partner Warm up #2

Plank/ later jumps

Partner low five push ups

Partner sit ups

Partner KBS or KB toss

Partner squat/ with hold 5x3

Partner 40m run

Skill

Movement standards

WOD

5x

30:30

-Air bike

-Burpees

-Lunges