Thursday 07/27/2023

WOD
"Maserati"
For Time:
27 Box Jump Overs 24"/20"
21 Clean and Jerks 95#/65#
15 Squat Cleans 135#/95#
9 Squat Clean Thrusters 165#/110#

Skills and Drills
Pistols: Week 6 Day 1
Advance:
Every minute (10:00)
10-12 Pistols

Intermediate:
Every minute (10:00)
8-10 Pistols (plates under heels/counterweight in front)

Beginner:
6-10 Pistols (to a box or using a band)

* Use any of the past week's progression to help your athletes work towards gaining strength and stability in the Pistol Squat.

Alternative Option:
3 sets
10 Alternating Double Dumbbell Step Back Lunges (Front Rack) @ moderate weight
10 GHD Hip Raise
10 Single leg Dumbbell Romanian Deadlift (each side) @ moderate weight

Thursday 04/13/2023

Strength
Split Jerk 1x1

10-15 Minutes of Practice
- Athletes that performed this last week can work up to moderate weights with good form.
- New athletes, stay light and practice setting up into a proper landing position.

WOD
“Don’t Make Me Angry”
4 rounds For Time:
10 Right Arm Dumbbell Cleans 70#/50#
10 Left Arm Dumbbell Cleans 70#/50#
20 Box Jump Overs 24"/20"

Thursday 03/16/2023

Strength
Back Squat:
- Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

WOD
"Kiss Me I’m Irish"
For Time:
40-30-20-10
Box Jump Overs 20"
20-15-10-5
Stick Sit Ups

Wednesday 01/04/2023

Strength
Push Jerk 5x3
3 Push Jerk x 5 sets @60-70% (1RM Clean and Jerk)

- Rest 60-90 seconds between sets –

WOD
"Kristoff and Sven"
16:00 Amrap
16 Alternating Dumbbell Snatch 50#/35#
16 Stick Sit ups (w/PVC)
16 Box Jump Overs 20"