STRENGTH
3 x 12 BENTOVER BARBELL ROWS @ TEMPO
3 x 6 EA FRONT FOOT ELEVATED SPLIT SQUAT
CONDITIONING:
PARTNER WOD AT 0:00 AMRAP 13 (Stripes and Original Colonies)
7 SYNCHRO BURPEES
STRENGTH
12M TO BUILD TO HEAVY IN COMPLEX
1 PUSH JERK + 1 SPLIT JERK
CONDITIONING
EVERY 3:00 X 5 SETS
60 DOUBLE UNDERS (120SU)
12 DUAL DB PUSH PRESS
3 WALL WALKS #50/35S
SKILL
TOES TO BAR REVIEW PROGRESSIONS
WORKOUT
EMOM 20
1- 10 TOES TO BAR
2- 5 HANG POWER SNATCH
3- 15/12 CALORIE ROW
4- REST
CASHOUT
CORE 3 SETS OF;
STRENGTH
EVERY 2:00 X 5
3 SQUAT CLEANS + 3 FRONT SQUATS
BUILD IN WEIGHT
ACCESSORY STRENGTH
3X3 CLEAN PULLS
LOAD SHOULD BE SAME OR HEAVIER THAN LAST CLEAN COMPLEX
EMOM 15
1 - 5 BANDED DEADLIFTS @40% YOUR MAX
2 - 1:00 PLANK
3 - REST GOAL IS SPEED ON DL
CONDITIONING
3 ROUNDS FOR TIME
400M FARMERS CARRY
50 SIT-UPS #35's/#20's
WITH PARTNER
5 ROUNDS EACH ON A 2 MINUTE CLOCK
10 POWER SNATCHES
10 LATERAL BURPEES OVER THE BAR
MAX CAL ROW IN REMAINING TIME #135/95 -
1 PARTNER COMPLETES A ROUND WHILE OTHER IS RESTING
SKILL
SINGLE LEG SQUATS
REVIEW SCALING AND MOVEMENTS
EMOM 5
10 SINGLE LEG SQUATS
PICK APPROPRIATE SCALING OPT
WORKOUT
"THE CHIEF"
MAX ROUNDS IN 2 MINUTES OF;
HAPPY BIRTHDAY COACH CHRIS!
THANK YOU COACH PHIL!!! WE WISH YOU ALL THE BEST!
STRENGTH
CONDITIONING
5 ROUNDS FOR TIME
10 DB FLOOR PRESS*
ROPE CLIMBS
FOCUS REVIEW FOOTWORK OF ROPE CLIMB
EMOM 10
1 - 200M RUN
2 - 2 ROPE CLIMBS/3 ROPE GET UPS
WORKOUT
FOR TIME
30-20-10
CAL ROW
SKILL
SNATCH BALANCE,
:02 HOLD AT BOTTOM
5 X 3
SUPERSET
10 DB PULL OVERS
WORKOUT
AMRAP 10
20 KBS
10 TOES TO BAR