Test week continues! POWER TEST: Pick any of the following: Snatch, Clean or Clean and Jerk * Any starting position and catch style is permitted * 50×3, 65×2, 80×2, 85-90×1, 90-95×1, 95+x1, 95+x1 (Last two sets are optionall, based on how you’re feeling as you build up) * 15
Barbell skills and lactate work! SKILLS: Every minute on the minute for 10 minutes: ODD – 1 HANG Power Clean + 2 Front Squats + 1 Push Jerk EVEN – 1 Power Clean + 2 Front Squats + 1 Push Jerk * All work sets at 80-85% 1RM Push
Skills and distance, Crossfit Style! BARBELL SKILL: Push Jerk w/ PAUSES on the Dip and the Catch + Rotator cuff work between sets * 50% x 5 + 15 Plates External Rotations 60% x 5 + 15 Scaption Raises 70% x 5 + 15 Plates Scap Punches 70-75% +
Barbell skill and a regionals-ish workout! HIPS: Split Squats x 5ea (Keep working heavier) Lunge Position Knee Raises x 10ea * 2 sets POWER/SKILL: Work up quickly to 80% 1RM Clean and Jerk and perform every minute on the minute for 10 total minutes: ODD – 1 Below
CORE STABILITY: Quarter Kneeling Anti-Rotational Holds :20 each side with :30 rest between sets * 3 total sets STRENGTH/POWER: 1 DB Push Press 1 DB Push Jerk 1 DB Split Jerk (Non-Dominate Leg) 1 DB Split Jerk (Dominate Leg) * Work up over the course of 5-6 sets to
Barbells! GLUTES/STABILITY: Single Leg RDLs x 10ea side * Slightly heavier than last week but still looking to do all 10 reps without a “balance check” 10 Banded Bottom to Bottom Squats * Band around the knees and perform the bottom half of the squat (2 total sets)
Barbells! WORKOUT: 1 Squat Snatch (105/155#)(80% 1RM Squat Snatch) 5 Squat Clean & Jerk (105/155#) 10 Deadlifts (105/155#) 25 UNBROKEN DU’s (Scale to broken DU’s) REST :30 (MANDATORY) * 20 minute AMRAP for Quality and Position… If you feel yourself deviating too far from your normal technique, slow
New shoulder work! INJURY PREVENTION: 10 Slow Shoulder Blade Ring Rows 5 Tempo Regular Ring Rows (Emphasis on shoulder blades BEFORE arm pulling) 10 Shoulder Blade Push Ups (Emphasis on pressing shoulders blades down into the back of your rib cage) * 2 total sets * POWER: 2RM
Skills and a barbell wod! SKILLS: A variety of strict, kipping and transition skill and movements that will be on the board that you can choose from to work on for 15-20 minutes WORKOUT: 9 Power Clean (60% 1RM Push Jerk) 7 Shoulder 2 Overhead Anyhow (60% 1RM
New core stability and bikes return! CORE: 2:00 of Alt. Arm/Leg Deadbugs * Accumulate as much time as you can while keeping your lower back pushed flat into the floor SKILL/POWER: From a Rack: 1 Push Jerk + 1 Split Jerk (Non-dominate leg) + 1 Split Jerk (Dominate
Another benchmark!Β But first… POWER/SKILL: 1RM Clean & Jerk * Your call on how you want to approach this one… * You can go from the Hang or the Floor, Squat or Power Catch and Push or Split Jerk… * Work up slowly over the course of 20-25 minutes…
Heavy fun! POWER/SKILL: From a Rack: 1 Push Press + 1 Push Jerk + 1 Split Jerk * Work up to a potential new Push Press 1RM, but you must complete the other two lifts with it also * 20 minutes WORKOUT: 100′ Gym Shuttle Run (Middle rig
End of another week! SHOULDER PREHAB WORK: 10-12 Band Pull Down & Aparts Rest 1-2:00 then repeat for 1 more set POWER/SKILL: 1 Power Clean + 1 Push Jerk + 1 SQUAT Clean + 1 Push Jerk * Best loading for the day in 15-20 minutes * 60,
New week! STRENGTH/POWER COMPLEX: 1 Power Clean + 1 Strict Press + 2 Push Presses + 3 Push Jerks *Try to do full complex unbroken without dropping the bar back to the floor after the initial Clean into position * Work up to a potential new Strict Press 1RM,
Going heavy π Don’t forget the 4:30pm addition to classes today! STRENGTH: 2 Rep PAUSE Front Squat from a Rack * Pause for 3 full secs at the bottom before exploding out * 15-20 minutes to work up to what you can with near perfect body position
Another busy Monday… STRENGTH/POWER: 1 Power Clean + 1 Push Jerk (3x) * After every three reps bump the weight up and get to the best weight you can for the day * 15-20 minutes ASSISTANCE: Seated Alternating DB Press x 10 (Start at your heaviest weight from
Come practice!! SKILL/POWER: Work for 6 total sets between 75-90% 1RM depending on feel and complete the following each set: 1 Power Clean + 1 Front Squat + 1-2 Push Jerks (Do 2 for as long as you can) * 20 minutes PULL POSITION/POSITIONAL STRENGTH: 4 position Clean
Lots and lots of intervals… WORKOUT: Complete all of the following in 1:00… 5 Shoulder 2 Overhead (123/185#)(70% 1RM Push Jerk) Blacktop Sprint Max Burpee Pull Ups/T2B with time remaining… (Alternate between movements each round) REST 2:00 * 10 rounds for total Burpee Muscle Ups or CTB Pull Ups/T2B
Overhead and heavy WOD! POWER/SKILL: Push Jerk 2RM * Barbell must be Cleaned into position for every set * Hang Clean or Clean from the Floor is acceptable * 15-20 minutes SHOULDER STABILITY: 3 sets of 5 each arm of DB Windmills * Use a DB that’s slightly
A big screw you to the no barbell Regionals this year π INJURY PREVENTION: :20 Band Pull Apart HOLD :20 Band Pull Down HOLD :10 Band OH Squat HOLD x 2 reps * 2 sets POWER: 1 HANG or Floor Power Snatch every minute on the minute for
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