SUNDAY WORKOUTS

Team Fit Sunday!   200m Partner Sled Drag (Both work) * 300/400# or so 300m Farmers Carry (One partner must carry while the other walks with them, switch at any time) (30:00 AMRAP)   Strong class…   We will work on your OH Squat positioning and try to transfer it

SUNDAY WORKOUTS

STRONG CLASS: Clean emphasis… Working proper hip contact and catch speed and timing   FIT: 30 Deadlifts (123/185#) 30 TRIPLE Unders (75 Barbell Jumps) 20 Cleans (123/185#) 150 Doubles 10 Front Squats 300 Single Unders * No time cut, but 5:00 cap for all jump rope sections

WEDNESDAY WORKOUT

Feel the burnnnn….   ACTIVATION/PREHAB: 1st Min – Plate Angel’s 2nd Min – Cuban Presses 3rd Min – Scapular Push Ups * Just the top end range of the push up with emphasis on pushing as far away from the floor as you can and holding for 5 seconds each

WEDNESDAY WORKOUT

Skill and sprint day!   ACTIVATION/PREHAB: Every minute on the minute x 4:00 * Do another 1-2 sets on your own Post-WOD also, potentially adding more loading 1st min – :45 Standing Banded Hip Flexor Raises 2nd min – :45 Single Leg Barbell Good Morning (33/44#)(Left leg) 3rd min –

WEDNESDAY WORKOUT

Testing week continues!   POWER TEST: Your pick… Snatch, Clean or Clean and Jerk, but all lifts must be from the HANG position… * 60, 75, 85, 90, 95 & 101-103% * 15 minutes only!   WORKOUT: “Isabel” 30 Snatches for time (95/135#)(70% 1RM to scale) (6:00 cap) REST DOUBLE

WEDNESDAY WORKOUT

Heavy skill and go fast and unbroken!   SKILL/POWER: Every minute on the minute working up slowly perform 1 SQUAT Snatch after warming up to 65% 1RM… * 15 total minutes working up just 5# per round * Only squat as low as you can maintain shoulder control… Safety!  

WEDNESDAY WORKOUT

Skill and a sprint!   SKILLS: 5 Position Snatch (High hang, Mid-thigh, Above Knee, Below and Floor) * 6 sets every 2:30 working broken and unbroken sets every other round * 65% for 1st and 2nd, 70% for 3rd and 4th, 70-75% for 5th and 6th set…   WORKOUT: “DEATH