July 31, 2020

WOD:
Weightlifting Conditioning

20 min to perform

400 mts run before every set of cleans

10-8-6-4-2

Clean @50,60,70,80,90%

Accessory

1 min plank

20 jackknifes

July 30, 2020


WOD:

Swod

For 5 min

30 sec front squats 135/95

30 sec rest

For 5 min

30 sec front rack lunges 115/74

30 sec rest

For 5 min

30 sec hip thrusts 85/65

30 sec rest

Conditioning

15 min cap

50-40-30

Russian kB swings 70/55

After each round complete

15 wall balls 20/14

15 cal row

July 29, 2020

WOD:

Conditioning

20 min amrap

200 mts run

10 weighted push ups 45/25# plate on the back

40 dubs

10 strict pull ups

Accessory

14 Turkish sit up (7/7)

20 Russian twists

3 rounds

July 28, 2020

WOD:

Swod 

EMOMx10 

3 power snatches 

(Warm up to about 60-70% and then start) 

Conditioning 

E3MOMx15 (5 rds) 

10 STOH 115/75

15 V-ups/jackknifes 

10 hang cleans 

5 burpees

July 27, 2020

WOD:

Swod

Back squat

Take 10-12 min to work on a heavy single

Then

Establish a 20 RM back squats on one attempt

Conditioning

14 min amrap

21 wall balls 20/14#

15 calories (pick)

9 deadlift 225/155#

July 24, 2020

 WOD:

Weightlifting conditioning 

EMOMx18 (6 rds) 
1- 10 t2b 
2- 3 power snatches 155/105 / 3 power cleans 185/125
3- 30 dubs 
( first 3 rds are snatches and last 3 cleans) 

Conditioning 
in 10 min get AFAP  

60-40-30-20-10
Alternating db snatches 50/35
33-27-21-15-9 
...

July 23, 2020

WOD:
Weightlifting conditioning
10 cal bike
15 push ups
10 cal row
15 wall balls 20/14
10 rds

Accessory:
50 UB Russian kB swings (any weight)
50 Russian twists (any weight)

 

July 22, 2020

WOD:
 

Weightlifting conditioning
On a running clock
0:00-5:00
1k row
5:00-15:00
Establish a 3 hang clean complex Max
15:00-20:00
800 mts run
20:00-30:00
Establish a 3 UB deadlift Max

July 21, 2020

WOD:
 

Swod

Weightlifting conditioning

60 dubs immediately into

8 UB push presses (from floor)

4-5 rds (try to work weight up rest 1:30 between sets

Conditioning

15 min amrap

12 BSU

6 SA DB hang clean and jerk

6 burpees

6 box jumps 24/20”

July 20, 2020

WOD:
Swod 
Back squat 
Take 10-12 min to work on a heavy single 
Then 
Establish a 20 RM back squats on one attempt 



Conditioning 
EMOMx4 (12 min) 
1-12/9 cal bike/row
2-5 front squats (from floor) 185/105
3- Max ring MU/bar MU/C2b pup ups/pull ups 
Alternate 2 rds...

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