Day#44 (Speed/ Go!)

Warm up

Shoulder activation

Band pull apart

Shoulder external rotation

Ring shoulder shrugs

Ring rows

DB complex #2

Deadlift/ Hang power snatch/ OHS/ Full snatch/ TGU

Skill

DB snatch

WOD

12x

30:30

-DB snatch w/30 m/50

-Shuttle run

GoFIt

Warm Up

Shoulder activation

Band pull apart

Shoulder external rotation

Ring shoulder shrugs

Ring rows

DB complex #2

Deadlift/ Hang power snatch/ OHS

Skill

DB snatch

WOD

6x

20:40

-DB hang power snatch

-Shuttle run

-DB OHS (R/ even L/ odd)

-Burpees

Day#43 (Volume/ Skill)

Warm up

800m run

KB plank relay

Midline and shoulder reinforcement drill

Skill

Muscle ups

WOD

3x

2 minutes AMRAP

-Muscle ups

2 minutes Rest

Day#42 Motivation

May Highlights

Day#41 Hero Saturday

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Warm up

Barbell

#1- Deadlift/ Hang power clean/ Front squat/ Press/ Thruster

Skill

Hang power clean & Power jerk

WOD

DT

5 Rounds for time:
12 Deadlifts w/105 m/155
9 Hang Power Cleans w/105 m/155

6 Push Jerks w/105 m/155

Day#40 Test week

Warm up

Rowing technique #3

Rowing drills

2 minutes light rowing

3x

-10 drive

-10 pry

-10 reach

-10 full strokes

Tabata row

Skill

Wall squats

WOD

1000m row

Rest 5 minutes

(G) Test #6

BTB tabata squats

*Score is low

Day#39 Test week

Warm up

Pose Technique #4

2x

Stationary band pulling drill 30 seconds

3x Partner falling drill

3x 7 reps Partner pull with resistance

3x Partner follow hand drill

Skill

Strategy

WOD

Eva

5 rounds for time: 
Run 800m
30 KBS w/53 m/70
30 pull ups

GoFIt

Warm Up

3 minutes practice double of triple unders

MB chest pass

MB hip toss

MB rotations

MB sit ups

Partner wall ball shots

Skill

KB deadlifts

WOD

5x

20:40

-Air bike

-KBS

-Ring rows

-Sit ups