Thursday Week#7 Loading

 

Warm up & Skill

Hang power clean technique

WOD
3 rounds:

3 hang power clean

HSPU 21-15-9

CFE

Warm up

2K ski

WOD

10 minute AMRAP

2 hang power cleans

10 strict HSPU

2K ski

Wednesday Week#7 Loading

Partner warm up

T-jumps

Jump over crawl under

Partner plank push ups

Partner carry

Skill

Movement standards

WOD

3 rounds of:
20 weighed push ups w/25 m/45

20 KBS w/53 m/70
Reverse sled drag 40m W/95 M/135

Tuesday Week#7 Loading

Warm up  

400m run

OH duck walk

Good mornings

TTR

Push up complex

Skill

Back squat

WOD

5x

400m KB carry

3 back squats

CFE

Warm up

Loaded 1 mile run TT (vest w/20 m/45)

WOD

3x

Loaded 800m (vest w/20 m/45)
30m DB lunges w/25 m/45

Monday Week#7 Loading

Warm up  

Suicide complex

-Forward/ backward

-Shuffle

-Caraocia

-Sprinting

-*10 yard broad jumps*

Skill

Weighted pull ups

WOD

Weighted pull ups
5-5-5-3-3-3-1-1-1

Sunday, Happy Father's Day!

Saturday Week#6 Speed

Warm up
400m run
Push ups
Super rocks
V-ups
Net climb
OHS

Skill
Rope climbs

Partner WOD
15 minute AMRAP
Partner one 
400m run

Partner two
2 rope climbs
7 thrusters
*Until your partner is finished running*

One round is when both partners complete the run & couplet 

Friday Week#6 Speed

Warm up  

400m run

Wall climbs

Push up complex

TTR

Hollow rocks

Super rocks

Skill

Press/push press/power jerk

WOD

5x

30 seconds of work followed by 1 minute rest

-Press

-Push press
-Power jerk
W/65 M/95

Thursday Week#6 Speed

Warm up  

2 minutes double unders

Inversion, to skin the cat, to inversion, to 3 pike pulls, to negative front lever

Good mornings

OHS

Hollow rocks

Skill

Muscle ups

WOD

EMOTM for 15 minutes

In 20 seconds

-15 double unders

-Max muscle ups

*Once 20 seconds if up you must rest 40 seconds*

CFE

Warm up

10x

20:40

Burpee intervals

WOD

5x

15 double unders

5-10-5 shuttle sprint

15 double unders

10 CTB pull ups
Rest 2 minutes

Wednesday Week#6 Speed

Partner warm up

T-jumps

Jump over crawl under

Partner carry

Skill

Viper press

WOD

5 rounds of:

20 seconds of work and 40 seconds rest

Battle ropes

Parallette push ups
Viper press

Tuesday Week#6 Speed

Warm up & Skill

Hang snatch technique

WOD

7x

10 CTB pull ups

5 hang snatches

Rest 2 minutes

CFE

Warm up

3x

800m repeats

WOD

5x

14 box jumps

12 jump lunges

5 hang snatches

5 OHS
Rest 2 minutes