Week of Feb 2

 In Sneak Peek

AFF

 

A. Work up to heavy single Power Snatch in 10 minutes
B.

For time:

9-6-3

Power Snatch 115/75

Ring Dip 15 reps after each

A.Front Squat 5×5
B. 3 min on 3 min off x 3 sets of:

8 Thruster 95/65#

4 Toes to Bar

A.Push Press.Split Jerk 1.1 x 5 sets

B.

2 rounds for time:

1k Row

50 KBS 53/35#

50 Double Unders

*20 min time cap

A. Clean Grip Deadlift. Clean Pull; 2.2 x 3 sets

B. 5 rounds for time:

20 burpees

20 box jumps 24/20”

rest 2 min

A.Pull-up 2RM
B. AMRAP 10:

5 Hang Power clean 135/95#

200m Row

A.Back Squat 5×5

B.3 rounds for time:

10 OHS 95/65#

30 Double Under

A.Teams of 2:

AMRAP 20:

5000m Row

100 Burpee over Rower

*only 1 person works at time

BASIC/COMP

 

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
A.OTM 8: 2 Bench Press @ 50% of 1RM

B.DB Push Press 3 x Max reps TnG 55/35# or 35/15#

C.Skill

D. WOD
COMP:

A.Back Squat 3.3.3.3.3.3; rest 90 seconds between sets

B. Clean Pull. Squat clean. 4.1 x 3 sets

C. Ring Row 10-1 reps unbroken

D. House WOD

BASIC:

A.OTM 10: Deadlift

2 reps @ 50% of 1RM

B.Split Squat 5×10 alt leg

Rocks

C.WOD
COMP:

A.Push Press max reps @84% x 4 sets

B. 3 second snatch pull into Full Snatch heavy single

C.OTM 10:

Muscle 1-3 all 10 min and unbroken sets

D. WOD

BASIC:

A.3 min Max Handstand hold/plank

B.Skill

C. WOD
COMP:

A. Power Clean TnG 5.5.5.5.5

B. DB row 5 x 10 alt

C. 3 sets Max T2B and 3 sets Max T2B; rest 60 seconds between sets

D. WOD

REST BASIC:

A.OTM 8: Back Squat 2 @ 65% of 1RM

B. Skill

C. WOD
COMP:

A. Power Snatch 5.5.5.5.5; rest 2:00 TnG

B. Front Squat w/Bands 8×2 @60% of 1RM; rest 60 seoncds

C. Skill

D. WOD

BASIC:

SKILL/WOD only

COMP:

A. OTM 30

min 1: 10-20 Wall Ball Unbroken

Min 2: 5-10 fast unbroken burpee

Min 3: 10-30 unbroken DU

Rest
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