26-03-18

SNATCH PREP
10 minutes mobility and warm up for snatch

SKILL/POWER
15 minutes to build to a heavy double (starting from bar)
High Hang Squat Snatch // High Hang Power Snatch

CONDITIONING
20 minutes
2 Rounds of:
90 sec AMRAP Bike Cals
Rest 1 minute
90 sec Alternating Arm DB Snatch @ 22.5kg/15kg
Rest 1 minute
90 sec Ski or Row
Rest 1 minute
90 second DB Squat Cleans @ 22.5kg/15kg
Rest 1 minute

23-03-17

(CF Open WOD from midday onwards)

40 sec calf raise isometric hold x 2

SKILLS
6 min DU practice

STRENGTH
4 sets of:
Bicep Curls 10 reps
20 abmat sit ups

CONDITIONING
15 min AMRAP
10 Burpees
20 DB walking lunges
2 lengths bear crawls
20 Russian twists

21-03-18

FITNESS Program

A. EMOM x 8
3-5 Strict Pull Ups or Negatives

B. EMOM x 8
American KB Swing
8-10 Push Ups // Box Push Ups

C. 8 min AMRAP
10 DB Thruster
10 burpees

RX/COMP Program

A. EMOM x 8
1–5 Bar MU // 3–5 C2B

B. EMOM x 8
10 American KB Swing @ 24/16kg
5 strict ring dips (weighted if possible)

C. 8 min AMRAP
10 DB Thruster @ 22.5kg/15kg
10 lateral burpees over DB

19-03-18

SKILL
3 sets of 10 kipping (no pull ups) practice

EMOM 10 min

Fitness
#1: 5–10 reps KB T2B on floor
#2: 20 step ups

RX
#1: 5-10 Kipping Knees 2 Elbow/T2B
#2: 10 box jumps @ 24”/20”

COMP
#1: 15 T2B
#2: 15 Box Jumps @ 24”/20”

CONDITIONING
For Time:
40–30–20-10
Wall Balls
30–20–10-5
Cal Bike

CORE
30:30 Hollow Hold x 5

15-03-18

MONDAY SKILL HSPU EMOM x 10min (scaled levels according to your skill): 1. DB seated strict press 2. HS hold 3. Slow lower full range 4. Strict to ab mat/s Level 2 EMOM x 10min 3 strict HSPU into 5 kipping HSPU POWER Hang Power Clean 3, 2, 2, 1, 1, 1 reps; rest 90sec…

14-03-18

Scaled Program:

A. EMOM x 8
3-5 Strict Pull Ups or Negatives

B. EMOM x 8
3 Deadlifts @ 100/70kg
8-10 Push Ups / Box Push Ups

C. 8 min AMRAP
20 DB walking lunge
10 KB Swings

Rx Program

A. EMOM x 8
1–3 Bar MU // 3 –5 C2B

B. EMOM x 8
3 Deadlifts @ 125kg/85kg
5 strict ring dips

C. 8min AMRAP
10 Alternating Pistol Squats
10 Alternating DB Snatches @ 22.5kg/15kg

16-03-18

MONDAY SKILL HSPU EMOM x 10min (scaled levels according to your skill): 1. DB seated strict press 2. HS hold 3. Slow lower full range 4. Strict to ab mat/s Level 2 EMOM x 10min 3 strict HSPU into 5 kipping HSPU POWER Hang Power Clean 3, 2, 2, 1, 1, 1 reps; rest 90sec…

13-03-18

1km Row re-test
set dampener to #5 (last tested on 18/02/18)

STRENGTH/POWER
Push press 3, 3, 3, 3, 3

CONDITIONING

Scaled:
3 rounds
500m row
21 bar facing burpees
12 thrusters @ 40/30kg

Rx:
500m row
21 thrusters @ 50/35kg
500m row
15 thrusters @ 60/40kg
500m row
9 thrusters @ 75/45kg