Category : WOD

44 minutes ago 0
Posted in: WOD

And the results are in! After amazing performances in their final workout Dolores takes first in her division and Cam takes second!! Congrats. Great work today#quantumcrossfit #toic2015 #hardwork #represent

Posted by Quantum Crossfit on Saturday, May 23, 2015

Weekly Warmup

2-3mins @ 70%: skip, run, row or airdyne, then: 2-3 rounds of: glute side shuffles to fatigue (5/side) + Band Pull Aparts 10-20reps + 10 inch worms

Group Metcons

Monday
14min amrap: 5 toe to bar + 10 OH walking lunges (5/side) + 15 KB Swings

Tuesday
6min row. 4min rest. 6min: 8 ball slams + 6 shuttles. 2mins rest.

Wednesday
7 sets: 7 heavy thrusters + AMRAP burpees in 30sec. rest 90sec.

Thursday
14min amrap: 3 chin-ups + 6 push-ups + 9 box jumps (step down)

Friday
FBOMB: 20min AMRAP: 5 knee to elbow + 10 ball slam + 20 DU

Saturday
A. 5 sets: heavy hand over hand sled drag (outside), no rest, run 200m, then rest as needed..

Foundations

Workout 1
A. Back Squat, build to a tough set of 8. B. back squats 2×5 at today’s top weight C. Group Metcon

Workout 2
A. Bench Press. Build to a tough set of 5. B. 3 sets: Tempo Bench Press (5sec lowering phase) 2reps @ approx today’s top weight, rest 90sec. C. Group Metcon

Workout 3
A. 5 sets, rest 30sec bewteen exercises: Chin-ups 3-5reps + 15-20sec tuck hold on paralettes. B. 2-3 sets: Back flies 10-20reps. C. Group Metcon

Workout 4
A. 3 sets, rest 30-60sec between exercises: 18 Snatch RDL + 24 walking lunge steps + Side Plank 45-60sec/side B. Group Metcon

Training – General

Workout 1
A. Back Squat 3×3@90%, rest 2min
B. Group Metcon

Workout 2
A. Bench Press 3×4@90-92%, rest 2min
B. 3 sets alternating, rest 45-60sec: 30sec AMRAP HSPU + 20-30sec tuck hold on parallettes
C. Group Metcon

Workout 3
A. Front Squat 3×1, rest 2min
B. Deadlift 4×5@75-80%, rest 2min
C. Pendlay Row 4×5

Workout 4
A. 4 sets for quality: 15 heavy KB swing to chin + 300m row (emphasis on technique) + 8 renegade rows
B. Group Metcon

Workout 5
A. Push Press: 3RM, then 3×1-2 @ that weight
B. 3 sets: 10 incline DB press + 5-8 tough chin ups
C. Group Metcon

Training – Competition

Workout 1
A. Front Squat 3×3.1.1, rest 15sec inside cluster, rest 3mins between sets. B. Bulgarian Split Squat 3×8/side C. Group Metcon

Workout 2
A. Optional Muscle-up Pracice 5mins B. 5 sets, alternating: chin-up. 6-10reps (chest to bar if possible), rest 60sec, narrow hand push-ups for max reps, rest 90sec. C. Paralette Tucked-hold or L-sit hold 4×10-20sec. D. Group Metcon

Workout 3
A. Snatch Build to a tough tripple, then 4×1 EMOM at that weight B. Thrusters 3 heavy sets of 8-12reps. C. Paused Back Squat, 3×5 with 4sec pause D. 3 sets: single leg RDL 10reps/side + mini-band side shuffles 5/side to fatigue + band external rotations 10-20/side.

Workout 4
A. 2 sets: Bully Stretch 60sec/side + 10-20 back flys B. 3 sets: Bench Press 3.1.1reps, rest 2mins B. Paused Bench 3×5 D. Group Metcon

Workout 5
A. 4-5 sets: HSPU 4-8reps, rest 30-45sec + L-Sit on Bar 10-20sec. B. 4 sets: Max Pull-ups, rest 60sec, Max paused push-ups (2sec pause in bottom) rest 60sec. C. 2 sets: Band External rotations 10-20reps + Back flys 10-20reps D. Group Metcon

Training – Weightlifting Team

Monday
A. Snatch. Build to a tough double, then 3×1 at 95%
B. OH Squat 2RM
C. Back Squat 3×3

Tuesday
A. Clean from block, 3×3@ 75%
B. Jerk 3×2-4reps
C. Group Metcon

Thursday
A. Snatch. 7×1 EMOM at 70-85%
B. Snatch Pull 3×3 @ 115%
C. Front Squat 3×1.1.1

Friday
A. Clean and Jerk, Build to a tough single, then 3×1@90%
B. Jerk, 5×1 tough sets.
C. Group Metcon (optional)

400m Training – on your own time

WEEK 3/7

Workout 1: Speed
8 sets of 70m, rest 3-4mins between sets.
Set 1:70%. Set 2: 80%, Set 3: 90%, Set 4-8: 90-100%

Workout 2: Tempo/Technique (done at 75% effort)
6x600m @ 70%, 300m rest/walk OR do a 75% effort 15-25min steady state run. You should easily be able to keep your pace the entire time. This isn’t a hard effort.

Workout 3: Endurance
8x200m, rest 3-5mins between sets. All sets done at 90%. Goals is keep 200m times fast but consistent across all sets with minimal drop-off from set 1 to 8.

6 days, 2 hours ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70%: run, skip, row or airdyne, then 2-3 rounds of: 10-15 cossacks/side + 10-15 ring rows + 20 band pull aparts + quad stretch 60sec/side

Group Metcons

Monday
Long Weekend. 13min amrap: 5 TGU/side + 10 toe to bar + 200m row OR 12 cals AD OR 200m run (so much choice!)

Tuesday
For time: 150 double unders, 100 wall ball, 50 double unders, 25 pull-ups

Wednesday
13mins amrap: 4 chin-ups + 6 ball slams + 8 box jumps (step-down)

Thursday
3mins row, 2mins rest. 3mins 6x10m shuttles + 6 burpees. 2mins rest. 3mins airdyne, 2mins rest. 3mins 6x10m shuttles + 6 burpees. rest 2mins

Friday
A.4 heavy sets of farmers walk (30m total). B. Prowler: 4-5 heavy 15m pushes.

Saturday
Group Workout (relay style, in pairs): 5 sets each: 15 wall ball + 200m run. Rotate every round.

Foundations

Workout 1
A. Deadlift build to a tough set of 5. B. 2-3 sets: Speed Deadlifts 4 sets EMOM: even minutes: 3 deadlifts at 80% of today’s top weight. odd minutes: 4-8 chin-ups. C. Group Metcon

Workout 2
A, Shoulder Press, 1RM, then 2x max reps @ 85% of today’s top weight. B. 2 sets alternating: 10-15 DB shoulder press + Single Arm Front Plank 30-60sec/side. C. Group Metcon

Workout 3
A. Back Squat, build to a tough set of 5. B. 1 1/4 Back Squat. 3×5 @ 75-85% of today’s top weight C. Group Metcon

Workout 4
A. 4-5 sets, rest 20-30sec between exercises: HS Push-ups (modify as needed with box and/or bands, or just HS hold) 4-10reps + strict pull-ups 4-8reps + 10 single leg RDL. B.Group Metcon

Training – General

Workout 1
A. Back Squat 4×4@85%, rest 2min
B. Group Metcon

Workout 2
A. Bench Press 4×4@85-90%, rest 2min
B. 3 sets alternating every 45-60sec: 4-6 chin ups (weighted if needed) + 20-30sec tuck hold on parallettes
C. Group Metcon

Workout 3
A. Deadlift 6×2@80% (for speed) EMOM
B. Front Squat 4×2, rest 90-120sec
C. Pendlay Row 4×5

Workout 4
A. Push Press: up to a heavy 2, then 3×1 @ that weight
B. 3 sets alternating every 60-90sec: 8-10 seated DB press + 2-4 rope climbs
C. Group Metcon

Workout 5
A. 6-8min handstand practice OR 2-5 HSPU EMOM for 8min
B. 3 sets alternating every 45sec: 10 single leg RDL + max tempo ring rows
C. Group Metcon

Training – Competition

Workout 1
A. Front Squat 4×2-3, rest 2mins
B. Bulgarian Split Squat 3×8/side
C. Group Metcon

Workout 2
A. Optional Muscle-up Pracice 5mins
B. 5 sets, alternating: chin-up. 2-4, rest 60sec narrow hand push-ups for max reps, rest 90sec.
C. Paralette Tucked-hold or L-sit hold 4×10-20sec.
D. Group Metcon

Workout 3
A. Snatch 6×2 EMOM
B. Thrusters 3×6-8reps.
C. Back Squat, 2×6-8
D. 3 sets: single leg RDL 10reps/side + mini-band side shuffles 5/side to fatigue + band external rotations 10-20/side.

Workout 4
A. 2 sets: Bully Stretch 60sec/side + 10-20 back flys
B. 3 sets: Bench Press 4-6reps, rest 2mins
C. Paused Bench 3×1-2
D. Group Metcon

Workout 5
A. 4-5 sets: HSPU 4-8reps, rest 30-45sec + tucked Front Lever 10-20sec, rest 30-45sec.
B. 3 sets: Max Pull-ups, rest 60sec, L-Sit or Tucked Hold on Paralettes 30-45sec, rest 60sec.
C. 2 sets: Band External rotations 10-20reps + Back flys 10-20reps
D. Group Metcon

Training – Weightlifting Team

Monday
A. Snatch Build to a tough tripple, then 3×1 at top weight
B. OH Squat to 3RM
C. Back Squat to a tough set of 5, then 2×5@90%

Tuesday
A. Clean Pick-up + Clean + 2 Jerk, to max for the day
B. Jerk 3×3-5reps
C. Group metcon

Thursday
A. 2 Snatch pick-up + 1 Snatch + 1 OH Squat, to max for the day
B. Paused Snatch Pull 3×5 @ 80-95%
C. Front Squat 3×2.1.1

Friday
A. Clean and Jerk, Build to a tough double.
B. Jerk, 5×1 tough sets.
C. Group Metcon (optional)

Training – 400m – on your own time

WEEK 2/7

Workout 1: Speed
10 sets of 60m, rest 2-3mins between sets.
Set 1:70%. Set 2: 80%, Set 3: 85%, Set 4-10: 90-100%

Workout 2: Tempo/Technique (done at 75% effort)
6x400m @ 75%, 200m rest/walk OR do a 75% effort 10-20min steady state run. You should easily be able to keep your pace the entire time. This isn’t a hard effort.

Workout 3: Endurance
6x300m, rest 3-5mins between sets. All sets done at 90-95%. Goals it keep 200m times fast but consistent across all 5 sets with minimal drop-off from set 1 to 6. Take extra rest if needed to maintain speed and quality.

2 weeks ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70%: run, skip, airdyne or row, then 2-3 rounds of: 6-12 Scapular push-up + Push-up; 15-20 no money drill + Groin-Hamstring Flow 45-60sec

Group Metcons

Monday
6 sets for time: 15 ball slams + 200m run.

Tuesday
3 sets: 60sec max burpees, 60sec rest, 60sec row, 60sec rest, 60sec thrusters @ fran weight, 60sec rest.

Wednesday
4sets: 30sec battle ropes, 60sec rest, 30sec airdyne, 60sec rest, 30sec toe to bar, 60sec rest

Thursday
Prowler Sprints. 7x20m (10m out + 10 back) relay style.

Friday
THE FBOMB. 25min amrap: 10 wall ball + 10 KB swings + 200m run. Compare to June 28 2013, June 6 2014, Sept 12 2014

Saturday
Group Workout: In teams of 3 with one person working. A. Row 5x200m each. B. 4xmax chin-ups each.

Foundations

Workout 1
A. Back Squat, build to a tough set of 3. B. back squats 4×1 at today’s top weight C. Group Metcon

Workout 2
A. Bench Press. Build to a tough set of 8. B. 3 sets: Tempo Bench Press (5sec lowering phase) 4reps @ approx today’s top weight, rest 90sec. C. Group Metcon

Workout 3
A. 5 sets, rest 30sec bewteen exercises: Chin-ups 3-5reps + 15-20sec tuck hold on paralettes. B. 2-3 sets: Back flies 10-20reps. C. Group Metcon

Workout 4
A. 3 sets, rest 30-60sec between exercises: 15 Snatch RDL + 20 walking lunge steps + Side Plane 45-60sec/side B. Group Metcon

Training – General

Workout 1
A. Back Squat 5×5@80%, rest 2min
B. Group Metcon

Workout 2
A. 4 sets for quality: 4 bench press (at a tough weight) + 3-5 chin ups + max tempo ring rows
B. Group Metcon

Workout 3
A. Deadlift 5×2@87%, rest 2min
B. Front Squat 4×3, rest 90sec
C. Pendlay Row 4×6

Workout 4
A. Push Press: 5,3,2 ramping, rest 90sec
B. 3 sets alternating every 60-90sec: 2-4 strict press + 2-4 rope climbs
C. Group Metcon

Workout 5
A. 4 sets: 6-8 Bulgarian SS/leg + 45sec max HSPU + 60sec weighted front plank
B. Group Metcon

Training – Competition

Workout 1
A. Front Squat 3×2-4, rest 2mins B. Bulgarian Split Squat 3×6/side C. Group Metcon

Workout 2
A. Optional Muscle-up Pracice 5mins B. 5 sets, alternating: chin-up. 4-6, rest 60sec narrow hand push-ups for max reps, rest 60sec. C. Paralette Tucked-hold or L-sit hold 4×10-20sec. D. Group Metcon

Workout 3
A. Snatch from block 4RM. B. Thrusters 4×4-6reps. C. Deadlift, 2×6-8 D. 3 sets: single leg RDL 10reps/side + mini-band side shuffles 5/side to fatigue + band external rotations 10-20/side.

Workout 4
A. 2 sets: Bully Stretch 60sec/side + 10-20 back flys B. 3 sets: Bench Press 3-5 reps, rest 2mins B. Paused Bench 2×2-4 D. Group Metcon

Workout 5
A. 4-5 sets: HSPU 4-8reps, rest 30-45sec + tucked Front Lever 10-20sec, rest 30-45sec. B. 3 sets: Max Pull-ups, rest 60sec, Support Hold on Paralettes 30-45sec, rest 60sec. C. 2 sets: Band External rotations 10-20reps + Back flys 10-20reps D. Group Metcon

Training – Weightlifting Team

Back-off Week. Leave some in the tank on strength and metcon workouts.

Monday
A. Snatch 1@70%, 1@75%, 1@80%, 1@85%, 1@90% (if feeling good)
B. Front Squat, 2×2@85-88%
C. 3 sets: Single Leg RDL (with dumbbell in opposite hand) 10reps + 4-8 strict toe to bar

Tuesday
A. Jerk from rack. 3×1@85-90%
B. Shoulder Press 2×2-4
C. Group Metcon

Thursday
A. Snatch from Block, build to a 2RM
B. Clean and Jerk, 2@75%, 1@80%, 2@85%
C. Back Squat, one tough set of 3 (should feel like 8.5/10)

Fri/Sat
A. OH Squat, one tough set of 3 (should feel like an 8.5/10)
B. 2 sets: Front step-up 12/side + 30sec hollow body hold + 10-20 back flies + 10-20 W’s
C. Group Metcon

Supplemental 400m Training – on your own time

WEEK 1/7

Workout 1: Speed
10-12 sets of 50m, rest 2-3mins between sets.
Set 1:70%. Set 2: 80%, Set 3: 85%, Set 4-12: 90-100%

Workout 2: Tempo/Technique (done at 75% effort)
5x400m @ 75%, 200m rest/walk OR do a 75% effort 10-20min steady state run. You should easily be able to keep your pace the entire time. This isn’t a hard effort.

Workout 3: Endurance
6x200m, rest 3-5mins between sets. All sets done at 90-95%. Goals it keep 200m times fast but consistent across all 5 sets with minimal drop-off from set 1 to 6. Take extra rest if needed to maintain speed and quality.

3 weeks ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70%: run, skip, row or airdyne, then 2-3 rounds of: 15-20 shoulder pass throughs + 10 scapular pull-ups + 15 RDL empty bar

Group Metcons

Monday
TESTING. Fran. 21-15-9 thursters + Pull-ups

Tuesday
Option A: Make-up day for this week’s testing workouts. Option B: 20-15-10-5 box jumps (step down) + ball slams

Wendesday
TESTING. 3 sets for time: 15 burpees + 300m run

Thursday
Option A: Make-up day for testing workouts. Option B: 10mins for quality: max HSPU or 30sec HS hold + 12 heavy KB swings + 30-45sec side plank/side

Friday
A. max chin-ups in 60sec. B. 30sec Rowing for metres. C. 4 sets for quality: accumulate 20-30sec L-sit + 10 single leg RDL + max tempo push-ups

Saturday
OFF-SITE: 400m run time trial.
ON-SITE: 6 sets: 10m prowler push (heavy) + 2x20m farmers walk (heavy). Rest as needed 1-2mins suggested) between exercsies.

Foundations

Workout 1
A. Deadlift build to a tough set of 8. B. 2-3 sets: Speed Deadlifts 5×3 EMOM @ approx 80-85% of today’s top weight. C. Group Metcon

Workout 2
A, Shoulder Press, Build to a tough set of 3, then 2xmax reps @ 90% of today’s top weight. B. Single Arm Front Plank 2×30-60sec/side. C. Group Metcon

Workout 3
A. Back Squat, build to a tough set of 8. B. 1 1/4 Back Squat. 3×5 @ 75-85% of today’s top weight C. Group Metcon

Workout 4
A. 4-5 sets, rest 20-30sec between exercises: HS Push-ups (modify as needed with box and/or bands, or just HS hold) 4-10reps + strict chin-ups 4-8reps + 8 single leg RDL. B.Group Metcon

Training – General

Workout 1
A. Back Squat 5×5@77.5%, rest 2min
B. Group Metcon

Workout 2
A. alternating: bench press 5×5@75% and chin ups 5×3-5, rest 90sec
B. Group Metcon

Workout 3
A. Deadlift 6×3@82.5%, rest 2min
B. Front Squat 4×4, rest 90sec
C. Pendlay Row 4×8

Workout 4
A. Push Press 3×3, rest 90sec
B. 3 sets, alternating every 60-90sec: 3-5 strict press + 2-3 rope climbs
C. Group Metcon

Workout 5
A. 4 sets: 8 Bulgarian SS/leg + 30sec max HSPU + single leg side plank 30-45sec/side
B. Group Metcon

Training – Competition

Workout 1
A. Front Squat 3×4-6, rest 2mins B. Bulgarian Split Squat 3×6/side C. Group Metcon

Workout 2
A. Muscle-up. 5×3-6reps. B. 4 sets, alternating: chin-up. 5-10reps, rest 60sec narrow hand push-ups for max reps, rest 60sec. C. Paralette Tucked-hold or L-sit hold 4×10-20sec. D. Group Metcon

Workout 3
A. 2 sets: Bully Stretch 60sec/side + 10-20 back flys B. 3 sets: Bench Press 4-6 reps, rest 2mins B. Paused Bench 2×2-4 D. Group Metcon

Workout 4
A. 4-5 sets: HSPU 4-8reps, rest 30-45sec + tucked Front Lever 10-20sec, rest 30-45sec. B. 3 sets: Max Pull-ups + Ring Support Hold + Single leg RDL 10/side. C. 2 sets: Band External rotations 10-20reps + Back flys 10-20reps D. Group Metcon

Workout 5
A. Snatch 6×3 EMOM. B. Clean and Jerk 5×2 EMOM C. Ground to overhead 3×8, rest 60sec. D. 3 stes: 4 reps Paused Back Squat, rest 30sec, max regular back squats at same weight, rest 3mins.

Training – Weightlifting Team

Monday
A. Snatch Cluster [rep 1 from hips, rep 2 from about knee, rep 3 from floor. Don’t drop the bar, keep your grip on it] Build up to a max with the cluster, then drop down 15% for 2 more sets.
B. Front Squat 3×2-4
C. 1 1/4 Front Squat 3×3 with 2sec pause

Tuesday
A. Jerk from rack. Build to a 3RM
B. Shoulder Press 3×2-4reps + max push press, then rest 2-3mins
C. Group Metcon

Thursday
A. Snatch from block. Build to a 3RM for the day
B. Hang Clean + 3 Clean + 1 Front Squat + Jerk. Build to a max
C. 3 sets: Front Squat, 3 reps, no rest, Back Squat, max reps-1, no rest, 8 walking lunges/side. 3-5mins between sets.
**PUT BLOCKS AWAY PLEASE!!**

Fri/Sat
A. 3 Drop Snatch + 3 OH Squat (no pause). Build to a max in this, then 2 sets @ 85-90% of that.
B. Group Metcon

4 weeks ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70%, then 2-3 rounds of: glute side shuffles to fatigue (5/side) + Band Pull Aparts 10-20reps + 10 inch worms

Group Metcons

Monday
6 rounds for time: 6 burpees + 8 box jumps (step down) + 10 ball slams

Tuesday
13mins for Quality: 20sec L-Sit + max tempo push-ups + 10cals airdyne or row.

Wednesday
5 sets: 3 TGU/side + 200m run.

Thursday
10min amrap: 10 KB swings + 20 ovehead walking lunge steps + 30 double unders

Friday
A. Farmers Walk. 8min clock to do 5-6 sets of 2x15m B. 4sets: 20sec on, 20sec off: battling ropes, airdyne, shuttles

Saturday
7 sets: 20m prowler sprint + 20m pinch grip farmers walk

Foundations

Workout 1
A. Back Squat, build to a tough set of 5. B. 1 1/4 back squats 3×5 @ 75-85% of today’s top weight C. Group Metcon

Workout 2
A. Bench Press. Build to a tough set of 1. B. 3 sets: Paused Bench Press (2sec pause) 2reps @ 85-90% of today’s top weight, rest 90sec. C. Group Metcon

Workout 3
A. 3 sets, rest 30-60sec between exercises: 15 RDL + 20 walking lunge steps + Weighted Front Plank 60sec B. Group Metcon

Workout 4
A. 5 sets, rest 30sec bewteen exercises: Pull-ups 3-5reps + 15-20sec tuck hold on paralettes. B. 2-3 sets: Back flies 10-20reps. C. Group Metcon

Training – General

Workout 1
A. Back Squat 5×5@75%, rest 2min
B. Group Metcon

Workout 2
A. Bench Press 5×5@75%, rest 90sec
B. 3xmax ring rows (2sec pause @ top)
C. Group Metcon

Workout 3
A. Deadlift 5×4@80%, rest 2min
B. Front Squat 3×5, rest 90sec
C. Pendlay Row 4×10

Workout 4
A. Push Press: build to a tough 3
B. 3 sets, alternating every 90sec: 5 strict press + 5 weighted chins
C. Group Metcon

Workout 5
A. 4 sets: 10 Bulgarian SS/leg + 60sec weighted front plank + 20 heavy KB swings
B. Group Metcon

Training – Competition

Workout 1
A. Push Press to 1RM. B. HS Push-ups 4-5sets of max. C. Group Metcon

Workout 2
A. Hang Snatch 3×3. B. Clean and Jerk 2×2@70%, 2×2@80% C. Deadlift 2×4@80%

Workout 3
A. Chin-ups 1RM. B. Pull-ups 10 sets of 3 reps EMOM. C. Back Flies 2-3 sets of 10-20reps D. Group Metcon

Workout 4
A. Snatch 7×1 EMOM @ 80-85% B. Jerk from Rack 5×1 EMOM @ 80-85%. C. Back Squat, build to a tough double (not a max). D. 1 1/4 back squat 2×4-6

Workout 5
A. Bench Press to a tough single B. Tempo Push-ups to max. 4 sets. C. Group Metcon

Training – Weightlifting Team

Monday
A. Snatch Cluster [rep 1 from hips, rep 2 from about knee, rep 3 from floor. Don’t drop the bar, keep your grip on it] Build up to a max with the cluster, then drop down 15% for 1 more set.
B. Front Squat 2×4-6
C. 1 1/4 Front Squat 2×4 with 2sec pause

Tuesday
A. Jerk from rack. Build to a 4RM
B. Shoulder Press 3×4-6reps + max push press, then rest 2-3mins
C. Group Metcon

Thursday
A. Snatch from block. Build to a 4RM for the day
B. Hang Clean + 2 Clean + 3 Front Squat + Jerk. Build to a max
C. Back Squats 2×4-6
D. 1 1/4 Back Squats 2×4
**PUT BLOCKS AWAY PLEASE!!**

Fri/Sat
A. 3 Drop Snatch + 4 Paused OH Squat. Build to a max in this, then 2 sets @ 85-90% of that.
B. Group Metcon

1 month ago 0
Posted in: WOD
Weekly Warmup

2-3 rounds of:
10-15 cossacks/side + 10-15 ring rows + 6-15 slow tempo push-ups + quad stretch 60sec/side

Group Metcons

Monday
TESTING: 12min AMRAP: 12 KB swings (to chin) + 10 box jumps 24/16 + 8 wall ball

Tuesday
Option A: Make-up day for this week’s testing workouts. Option B: 20 ball slams + 6 renegade rows/side (or sub 6 push-ups + 6 ring rows if can’t pass torsion control test)

Wednesday
TESTING. Comp Team: 4 rounds for time: row 350m + 10 OH Squat + 10 ground to shoulder. Nornal Group: “GFUNK” 15min amrap: 10 burpees + 30 double unders.
[official modifications:
COMPETITION GROUP:
“Rodenhizer”
4 rounds for time: row 350m + 10 OH Squat + 10 ground to shoulder. (suggested weight 95/65, but load can be scaled as needed)

NORMAL GROUP
“GFUNK” 15min amrap: 10 burpees + 30 double unders.
*for double unders there are 2 options:
A. 15 double unders for people who can do them but are inconsistent
B. 75 single skips.

make any individual adjustments as you see fit.
…]

Thursday
Option A: Make-up day for testing workouts. Option B: 10mins for quality: 2 TGU/side + 30-60sec weighted front plank + max HSPU or 30sec HS hold.

Friday
A. Skills Testing:
1. Max single leg balance
2. Max side plank/L-Sit
3. TGU 1RM
Take each side up to a 1RM. Pretty straight forward
B. 6min finisher: 10 shuttles (or 10 cals rower or airdyne) + max push-ups

Single Leg Balance Testing:
As simple as it seems. Standing, pick one foot off. hold as long as possible. stop if they hit 60sec.
2 attempts on each side if they fail the first one. The test is done when anything touches the floor aside from their one support foot.
http://www.knee-pain-explained.com/images/sls1.jpg

Side Plank Test:
Max side plank up to 90sec/side (considered a pass)
-body needs to stay straight, so be strict on this as it’s possible to hold the plank in a twisted position with the chest angled toward the ground.
-only the bottom foot (side of foot) and bottom forearm/elbow are allowed to touch the floor. As soon as the other hand touches or if they dip down and the bottom shin/knee/thigh/hip touches, they’re done.

L Sit Test:
For L-Sit, this is done from a chin-ups bar: knee straight, legs together. Ankles above hip.
Everyone does the side plank, and L-sit optional.

Saturday
Option A: Make-up day for testing workouts. Option B: as fast as possible: BALLZ! 20-15-10-5: wall ball + ball slams

Foundations

Workout 1
A. Deadlift build to a tough set of 3. B. 2-3 sets: Speed Deadlifts 5×3 EMOM @ approx 75-80% of today’s top weight. C. Group Metcon

Workout 2
A, Shoulder Press, Build to a tough set of 5, then 2xmax reps @ 90% of today’s top weight. B. Single Arm Front Plank 2×30-60sec/side. C. Group Metcon

Workout 3
A. Back Squat, build to a tough set of 3. B. Speed Back Squat. 4×3 EMOM @ 70% of today’s top weight C. Group Metcon

Workout 4
A. 4-5 sets, rest 20-30sec between exercises: HS Push-ups (modify as needed with box and/or bands, or just HS hold) 4-10reps + strict chin-ups 4-8reps + 6 single leg RDL/side with 3sec pause @ back. B.Group Metcon

Training – General

Workout 1
A. Deadlift: build to a 1RM for the day then 4×1@90-93%
B. Pull-ups 3×3-6 (weighted if needed), rest 60-90sec
C. Group Metcon

Workout 2
A. Back Squat: in 15min complete as many sets of 1 @ 95% as possible
B. Front Squat: up to a heavy single
C. max rope climb in 3mins

Workout 3
A. 1-2 HSPU every 30sec for 8min
B. Bench Press: AMRAP at 85%, then 2×3-5 at that weight
C. Group Metcon

Workout 4
A. 6 sets, every 90sec alternated: 3 g2o and 2-4 weighted chin-ups
B. Group Metcon

Workout 5
A. 4 sets, rest 60sec: 5 shoulder press + 6 walking lunges/leg + 60sec weighted front plank
C. 3 sets, rest as little as possible: 8-10 standing DB press + 10 heavy KB swings
C. Accumulate 50 quality ring rows in as few sets as possible

Training – Competition

Workout 1
A. 4 sets @ 40-50%: 3 jumping snatch pull + hang snatch. rest 45sec. B. Hang snatch to a tough double (just above knee). C. Clean and Jerk 3×1@90% D. Deadlift to a tough 3

Workout 2
A. Bench Press to a tough 3, then 5×1-2 at that weight B. Group Metcon

Workout 3
A. Snatch 7×1 EMOM @ 80-85% B. Clean from block build to a tough single. C. Back Squat 3×2-4

Workout 4
A. Max unbroken sets of 3 chin-ups in 8mins. B. Max unbroken sets of 4 ring rows in 5mins. C. Band Pull Aparts 3×15-20 D. Group Metcon

Workout 5
A. Front Squat max sets of 3 @ 80% in 10mins. B. Group Metcon

Training – Weightlifting Team

Monday
A. Snatch Cluster [rep 1 from hips, rep 2 from about knee, rep 3 from floor. Don’t drop the bar, keep your grip on it] Build up to a max with the cluster
B. Front Squat 3×6-8
C. 1 1/4 Front Squat 2×5 with 2sec pause

Tuesday
A. Jerk from rack. Build to a 5RM
B. 3 sets: Shoulder Press 6-8reps + immediately do max push press at same weight, then rest 2-3mins
C. Group Metcon

Thursday
A. Snatch from block. Build to a 5RM for the day
B. Hang Clean + 2 Clean + 2 Front Squat + Jerk. Build to a max
C. 3 sets: Front Squat, 3 reps, no rest, Back Squat, max reps-1, no rest, 8 walking lunges/side. 3-5mins between sets.
**PUT BLOCKS AWAY PLEASE!!**

Friday/Sat
A. 3 Drop Snatch + 3 Paused OH Squat. Build to a max in this, then 2 sets @ 85-90% of that.
B. Group Metcon

1 month, 1 week ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70%: airdyne, skip, run or row, then 2-3 sets: 2-3 rounds of: 60sec/side glute stretch (pigeon pose style) + 15-20 groiners/side + 15-20 scapular push-ups

Group Metcons

Monday
7 sets for time: 30 double unders + 15 wall ball + 5 toe to bar (15min cut-off)

Tuesday
3 sets: 60sec airdyne, 60sec rest, 60sec shuttles, 60sec rest, 60sec ball slams, 60sec rest

Wednesday
15mins for quality: 30-50 single leg skips (last week of this!) + 2 tought TGU/side + 4-8 strict chin-ups + 45sec weighted front plank

Thursday
12min amrap: 200m row/200m run/15cals airdyne + 10 ground to shoulder (OH Squats for comp group) + 12 walking lunges (6/side) +

Friday
2 sets: 3mins row. 2min rest. 3mins: 3 burpees + 6 box jumps. 2min rest.

Saturday
20-15-10 wall ball + ball slams + box jump (step down)

Foundations

Workout 1
A. Back Squat, build to a tough set of 8. B. Speed back squats 5×3 EMOM @ 90-100% of today’s top weight C. Group Metcon

Workout 2
A. Bench Press. Build to a tough set of 3. B. 3 sets: Paused Bench Press (2sec pause) 3reps @ 85-90% of today’s top weight, rest 90sec. C. Group Metcon

Workout 3
A. 3 sets, rest 30-60sec between exercises: 12 RDL + 20 walking lunges + Weighted Front Plank 60sec B. Group Metcon

Workout 4
A. 5 sets, rest 30sec bewteen exercises: Pull-ups 3-5reps + 45sec side plank (or single leg side plank). B. 2-3 sets: 10-15 DB Biceps curls + 10-15 DB skull crushers. C. Group Metcon

Training – General

Workout 1
A. Deadlift 7×3 @ 80% every 90sec
B. Pull-ups 3×8-12, rest 60-90sec
C. Group Metcon

Workout 2
A. Back Squat: in 15min complete as many sets of 1-2 @ 90% as possible
B. Front Squat 3×1-2, rest 90sec
C. Group Metcon

Workout 3
A. 8min EMOM: 1-3 MU or 8min MU practice
B. Bench Press 4×4 at a heavy weight, rest 1.5-2min
C. 4 sets for quality: 8-12 incline DB bench press + 8-12 single arm DB row + 8-12 lying tricep extensions

Workout 4
A. Press 5×2 every 90sec. Then 1×6-10 @ 80% of the heaviest weight for the day
B. Weighted Chin-ups 6×2 every 90sec
C. Group Metcon

Workout 5
A. 5-8min handstand practice OR 2-5 HSPU EMOM for 8min
B. 4 sets, rest 90sec: 8 Bulgarian SS/leg + 6-8 DB shoulder press + max tempo ring rows
C. 3 sets, rest 30-45sec: 10 heavy KB swing + 10 toes to bar

Training – Competition

Workout 1
A. Max unbroken sets of 3 chin-ups in 8mins. B. Max unbroken sets of 4 ring rows in 5mins. C. Band Pull Aparts 3×15-20 D. Group Metcon

Workout 2
A. Snatch build to a tough set of 3, then 2×3@90% of that. B. Clean from block build to a tough double. C. Back Squat 3×4-6

Workout 3
A. Push Press to a max set of 3. B. 3-4 sets sets alternating: 4-6 shoulder press, rest 20sec, 3-6 push press at the same weight. rest 90sec. C. Group Metcon. D. Accumulate 3mins of handstand hold

Workout 4
A. Front Squat to a tough set of 3, then 6×2 EMOM @ 85% of today’s top weight. C. Group Metcon

Workout 5
A. Scapular Chin-ups 2×10. B. Weighted Chin-ups 13×1-2 every 60-90sec. C. Group Metcon

Training – Weightlifting Team

Monday
A. Snatch 3×2@70%, 2×1@80%, 2×1@85%
B. Back Squat, Build to a tough 5
C. Snatch Pull 3×3@115%

Tuesday
A. Clean and Jerk 3×1@70%, 2×1@80%, 2×1@85%
B. Front Squat 3×3@85%
C. Group Metcon (optional)

Thursday
A. Snatch 4×1 EMOM @ 75%, 3×1 EMOM @ 80%
B. Clean and Jerk 3×1@80%
C. OH Squat, 2×2@110% snatch 1RM

Fri/Sat
A. Snatch to Max
B. Clean and Jerk to Max

1 month, 2 weeks ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70%: skip, row, airdyne or run, then: 2-3 rounds of: glute star 6-8/side + 10 inch-worms + 20 shoulder pass throughs

Group Metcons

Monday
7 rounds: 12 wall ball + 12 box jumps + 12 KB swings (15min cut-off)

Tuesday
2 repeats: 4mins: 8 shuttles + 8 ball slams. 2mins rest. 4mins: 100m row + max push-ups. 2min rest

Wednesday
15min for quality: 30-50reps/side single leg skips + 4 TGU/side (heavy) + 5-10 strict toe to bar + 45sec weighted front plank.

Thursday
2 sets: for reps/cals. 2min row for cals. 1min rest. 2min wall ball (OH Squats for Comp group). 1min rest. 2mins double unders, 1min rest.

Friday
4 sets: 30sec battling ropes. 60sec rest. 30sec airdyne. 60sec rest. 30sec shuttles. 60sec rest.

Saturday
6 sets each: in teams of 2, with only one team member working at a time (rotate every round): 7 burpees + 7 ground to overhead (dumbbell variation is below knee to overhead).

Foundations

Workout 1
A. Deadlift build to a tough set of 5. B. 2-3 sets: Paused Deadlifts 3reps @ approx 80-85% of today’s top weight + max ring rows with 2sec pause at top. C. Group Metcon

Workout 2
A, Shoulder Press, Build to a tough set of 8, then 2xmax reps @ 90% of today’s top weight. B. Single Arm Front Plank 2×30-60sec/side. C. Group Metcon

Workout 3
A. Back Squat, build to a tough set of 5. B. Speed Back Squat. 4×3 EMOM @ 70% of today’s top weight C. Group Metcon

Workout 4
A. 4-5 sets, rest 20-30sec between exercises: HS Push-ups (modify as needed with box and/or bands, or just HS hold) 4-10reps + strict chin-ups 4-8reps + 6 single leg RDL/side with 3sec pause @ back. B.Group Metcon

Training – General

Workout 1
A. Deadlift: build to a 2RM then 2-3×2@90%
B. Pull-ups 3×6-10, rest 60sec
C. Group Metcon

Workout 2
A. Back Squat: in 15min complete as many sets of 3 @ 85% as possible
B. Front Squat 3×2-3, rest 90sec
C. Group Metcon

Workout 3
A. 7min EMOM 2-5 HSPU
B. Bench Press 4×2 at heavy weight, rest 1.5-2min
C. 4 sets for quality: 8-12 incline DB bench press + 8-12 DB row + 8-12 lying tricep extensions

Workout 4
A. 4 sets for quality: 5 heavy g2o + 60sec weighted front plank
B. max rope climb in 3mins
C. Group Metcon

Workout 5
A. 4 sets, rest 90sec: 5 shoulder press + 15KB swings + 8 walking lunges/leg
B.Group Metcon

Training – Competition

Workout 1
A. Snatch 5×3 @ approx 80%. B. Clean from block 3×3. C. Back Squat 3 hard sets of 2-4

Workout 2
A. Weighted Chin-ups 12×1-2 every 60-90sec. B. max rope climb in 3mins. C. Group Metcon

Workout 3
A. Front Squat to a tough set of 5, then 7×2-3reps EMOM @ 85% of today’s top weight. C. Group Metcon

Workout 4
A. Bench Press 3×2.1.1. B. Paused Bench Press 2×3. C Group Metcon

Workout 5
A. 4 sets @ 40-50%: 3 jumping snatch pull + hang snatch. rest 45sec. B. 4 hard sets: 3 Hang snatch (just above knee). C. Clean and Jerk 5×1@85% D. Deadlift 2×2.1.1 (rest 15sec inside cluster). E Paused Deadlift 2×4

Training – Weightlifting Team

Workout 1
A. Snatch to a max single, then drop 25% and build to a max set of 3 (complete 2-4 sets of 3reps to achieve your max).
B. Back Squat. Build to a tough set of 3, then 2×4-6
C. 3 set: 4 Snatch Pull + 5 snatch pick-up @ 105-120%

Workout 2
A. Clean from Block. 6×1 EMOM @ 80%
B. Jerk from Rack: build to a tough set of 3, then 5×1 at that weight
C. Group Metcon

Workout 3
A. Clean and Jerk to a heavy single, then 3×2@85-90% of that weight.
B. Front Squat, to a heavy single, then 4×2 @ approx 90%
C. 3 heavy sets: 3 CleanPull + 3 clean pick-up + 6 RDL

Workout 4
A. build to a max for the day: 2 Snatch from Block + 2 paused OH Squat.
B. OH Squat: 3 tough sets of 5.
C. Push Press 2×6-8

1 month, 3 weeks ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70%: airdyne, row, skip or run, then: 2-3 rounds of: 10-15 cossacks/side + 10-15 scapular push-up (3sec pause at top) + 10 bodyweight walking lunges/side

Group Metcons

Monday
5 rounds for time (15min cut-off) 10 burpees + 15 wall ball (comp group=OH Squat) + 30 DU

Tuesday
2 repeats of: 4mins: 10 shuttles + 10 thrusters. 2mins rest. 4mins: 150m row + 15 ball slams, 2mins rest

Wednesday
For reps: Part 1: 4min row for cals. 1min rest. Part 2: 4min: 10 box jumps (step down) + 15 KB swings to chin

Thursday
15min for quality: 30-50reps/side single leg skips + 2 TGU/side (heavy) + accumulate 30sec L-sit hold + 5-10 HSPU or 30sec HS Hold

Friday
FBOMB FRIDAY!!
{A. max tire flips in 45sec. B. Max ball slams in 45sec (35/50). C. 20min amrap: 6 renegade row/side + 8 push-ups + 10 bodyweight squats + 20 double unders}

Saturday
3 sets: 60sec airdyne, 60sec rest, 60sec wall ball, 60sec rest, 60sec burppes, 60sec rest

Foundations

Workout 1
A. Back Squat, build to a tough set of 3. B. tempo back squats 2×3 with a 6sec lowering phase (at approx 80% of today’s top weight) C. Group Metcon

Workout 2
A. Bench Press. Build to a tough set of 5. B. 3 sets: Paused Bench Press (2sec pause) 3reps @ 85-90% of today’s top weight, rest 90sec. C. Group Metcon

Workout 3
A. 3 sets, rest 30-60sec between exercises: Snatch Grip RDL 15 reps + 15 Bulgarian Split Squats/side + Weighted Front Plank 60sec B. Group Metcon

Workout 4
A. 5 sets, rest 30sec bewteen exercises: Pull-ups 3-5reps + 45sec side plank (or single leg side plank). B. 2-3 sets: 10-15 DB Biceps curls + 10-15 DB skull crushers. C. Group Metcon

Training – General

Workout 1
A. Deadlift 3×3 at a challenging weight, rest 2-3min
B. Pull-ups 3×4-8, rest 60sec
C. Group Metcon

Workout 3
A. Back Squat: in 15min complete as many sets of 4 @ 80% as possible
B. Front Squat 3×2, rest 90sec
C. Group Metcon

Workout 3
A. 7min EMOM: 1-3 MU or 7min MU practice
B. Bench Press 8×3 @ 75% EMOM
C. 4 sets for quality: 6 tough g2o + 30sec L-sit hold

Workout 4
A. Press 5×3 every 90sec
B. Weighted Chin-ups 6×3 every 90sec
C. Group Metcon

Workout 5
A. 5-8min handstand practice OR 2-5 HSPU EMOM for 8min
B. 4 sets: 10 Bulgarian SS + 8-10 seated DB shoulder press + 10-12 GHD hip extensions
C. 4 sets: 30sec DU + 30sec rest + 30sec KB swing + 30sec rest

Training – Competition

Workout 1
A. Bench Press 4×2-4. B. Paused Bench Press 2×2-4. C.2-3 sets: max weighted push-ups + max unweighted push-ups, rest 60-90sec. D Group Metcon

Workout 2
A. Front Squat 3×2.1.1 (rest 15sec inside cluster) B. Paused F Squat 2×3 with 3sec hold. C. Group Metcon

Workout 3
A1. Chin-ups 4×5-8reps, rest 30sec, A2. Bent-over Barbell Row 10reps, 3sec pause at top, rest 30sec A3. Ring Rows, max reps, rest 30sec, A4. Band Pull aparts 15-20reps. rest 2mins B. DB Hammer Curls 2-3setsx15-20reps. C. Group Metcon

Workout 4
A. 4 sets @ 40-50%: 3 jumping snatch pull + hang snatch. rest 45sec. B. 4 hard sets: High Hand Snath (at pockets) + Hang snatch (just above knee) + full snatch. C. Clean and Jerk 3×2 at 80% or higher. D. Deadlift 2×2.1.1 (rest 15sec inside cluster). E Paused Deadlift 2×4

Workout 5
A. Push Press, 5×1-3. B. 3 sets alternating: 6-10 shoulder press, rest 20sec, 4-8 push press at the same weight. rest 90sec. C. Group Metcon. D. Accumulate 3mins of handstand hold

Training – Weightlifting Team

Monday
A. Snatch. 6 sets: 3,2,1,3,2,1
B. Back Squat 3×2-4. plus 1xmax reps @ 80%
C. 3 sets: 3 Snatch Pull + 5 Snatch Pick-up @ 115-120%

Tuesday
A. Clean from block to a 3RM for the day
B. Jerk from rack. 3×4
C. Group Metcon

Thursday
A. Clean + Clean + Jerk to a heavy single, then 2 sets @ 90% of that weight.
B. Front Squat 3×1.1.1 (try to hit heavier top set than last week – go big, last week of this protocol)
C. Paused Front Squat (3sec) 2×2
C. 3 sets: 3 Clean Pull + 5 Clean Pick-up @ 115-120%

Friday/Sat
A. 3 sets: 3 snatch from block + 4 OH Squats.
B. Pause OH Squat 4×2, 3sec pause
C. Push Press 3×4-6
D. Goup Metcon (optional)

Training – Powerlifting Team
2 months ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70%: row, skip, airdyne or row, then 2-3 sets of: glute side shuffles 3×10-15/side + 15-20 no money drill + quad self massage 60sec/side (use lacrosse ball)

Group Metcons

Monday
2 sets for reps: 90sec burpees, 30sec rest, 90sec rowing for cals, 30sec rest, 90sec double unders, 30sec rest

Tuesday
3sets: 60sec wall ball, 60sec rest, 60sec airdyne, 60sec rest. 60sec shuttles, 60sec rest.

Wednesday
6 sets for time: 10 walking lunge steps (5/side) + 20 KB swings (to chin) + 30 double unders (60 regular skips) *comp group do OH Squats instead of walking lunges

Thursday
2 repeats of: 4mins 20 “rope slams” on battling ropes (sub ball slams if too many people) + row 150m, 2mins rest. 4mins of: 5 pull-ups + 10 ground to shoulder (dumbbell from just below knee or barbell for advanced trainees)

Friday
15min for quality: 30-50reps/side single leg skips + 5 tough TGU/side + accumulate 30sec L-sit hold

Saturday
For time: 9 sets for time: 4 burpees + 6 ball slams + 8 box jumps (step down)

Foundations

Workout 1
A. Deadlift build to a tough set of 8. B. 2-3 sets: Paused Deadlifts 5reps @ approx 80-85% of today’s top weight + max ring rows with 2sec pause at top. C. Group Metcon

Workout 2
A, Shoulder Press, Build to a tough set of 1, then 4×1-2@90% of today’s top weight. B. Single Arm Front Plank 2×30-60sec/side. C. Group Metcon

Workout 3
A. Back Squat, build to a tough set of 8. B. Tempo Back Squat (at same weight) 3×3-4reps with 6sec lowering phase. C. Group Metcon

Workout 4
A. 4-5 sets, rest 20-30sec between exercises: HS Push-ups (modify as needed with box and/or bands) 4-10reps + strict chin-ups 4-8reps + 10 single leg RDL/side. B.Group Metco

Training – General

Workout 1
A. Deadlift 8×3 @ 75% for speed, rest 60sec
B. 3 sets, rest 60sec: max strict pullups + 3 TGU/arm
C. Group Metcon

Workout 2
A. 5min muscle up practice or 5min AMRAP MU
B. Back Squat: in 15min complete as many sets of 5 @ 75% as possible
C. Group Metcon

Workout 3
A. 8min EMOM alernating: 1) 5-8 toes to bar and 2) 2-4 HSPU
B. Bench Press 4×4-6, rest 90sec
C. 5 sets for quality: 10 ground to OH + 5 high box jumps + 50 DU

Workout 4
A. Weighted Chin-ups 10×2-4 every 90sec.
B. max rope climb in 3mins
C. Group Metcon

Workout 5
A. OHS 3×3 (1sec pause @ bottom), rest 60sec
B. 3 sets, 30-45sec: max tempo ring rows + 12 GHD situps
C. Group Metcon

Training – Competition

Workout 1
A. Front Squat 6×3@80% every 90-120sec B. Paused F Squat 3×2 with 5sec hold. C. Group Metcon

Workout 2
A. Push Press, build to a heavy set of 2, then 4×2-4@90% of that. B. 3 sets alternating: 6-10 shoulder press, rest 15sec, 10-15 DB lateral raise, rest 90sec. C. Group Metcon. D. Accumulate 3mins of handstand hold

Workout 3
A. 4 sets @ 40-50%: 3 jumping snatch pull + hang snatch. rest 45sec. B. 5 sets: High Hang Snatch (at pockets) + Hang snatch (just above knee). C. Clean and Jerk 3×3 at 80% or higher. D. Deadlift 2×2-4 tough reps. E Paused Deadlift 2×6

Workout 4
A. Weighted Chin-ups 10×2-4 every 90sec. B. max rope climb in 3mins. C. Group Metcon

Workout 5
A. Snatch from Block 3×5. B. Clean from Block 3×5. C. Tempo Back Squat (5sec lowering phase) 5×2-4

Training – Weightlifting Team

Monday
A. Snatch. 6 sets: 3,2,1,3,2,1
B. Back Squat 3x plus 1xmax reps @ 77%
C. 4 sets: 3 Snatch Pull + 4 Snatch Pick-up Drill @ 115 %

Tuesday
A. Clean from block to a a 2RM
B. Jerk from rack, 4×3
C. Group Metcon

Thursday
A. Clean and Jerk to a heavy double, then 2×1 at that weight.
B. Front Squat 3×1.1.1 (try to hit a heavier top set than last week)
C. Paused Front Squat 2×3 (3sec pause)
D. 3 sets: 3 clean pulls + 4 clean pick-up drill.

Friday/Sat
A. 3 tough sets: 2 High Hang Snatch + 2 mid hang snatch + 2 OH Squats
B. Paused OH Squat 3×3, 3sec pause
C. Push Press 3×2-4
D. Group Metcon