Strength
10 sets of 3 Power Clean and Jerks (1 set every 1:15)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 5-8 seconds.
WOD
“Have Mercy!”
10:00 AMRAP
12 Dumbbell Deadlifts (50s/35s)
8 Dumbbell Hang Power Cleans (50s/35s)
6 Dumbbell Push Ups (50s/35s)
WOD
"Megatron"
For Time:
21-18-15-12-9-6
Calorie Assault Bike
Dumbbell Deadlifts (50s/35s)
Dumbbell Hang Power Cleans (50s/35s)
Dumbbell Shoulder to Overhead (50s/35s)
*Womens Calories (16-14-12-10-8-6)
Strength 1
Alternating DB Bench Press
4 sets: 10 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets
Strength 2
Standing KB Crush Grip French Press
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
WOD
"Cici’s"
20:00 Amrap
25/20 Calorie Row
40 Dumbbell Deadlifts (50s/35s)
25/20 Calorie Row
30 Dumbbell Hang Power Cleans (50s/35s)
25/20 Calorie Row
20 Dumbbell Shoulder to Overhead (50s/35s)
Skills and Dills
Pistols: Week 1
Pistol Start-Up
All Levels:
Take 10-15 minutes and have athletes go through and test out where their flexibility is at. Don't let athletes start trying to hit a pistol without trying the beginning stages. Once we establish a starting point, work through a few sets and practice settling their balance.
WOD
"Veb"
Teams of 2 For Time:
42-30-18
Dumbbell Deadlifts (70s/50s) (split reps)
Synchro Push Ups
-Rest 5:00-
42-30-18
Power Snatch 115#/80# (split reps)
Deficit Push Ups (4in/2in) (split reps)
