Wednesday & Thursday; October 15 & 16

Wednesday & Thursday; October 15 & 16

It’s been a great week so far….let’s keep the awesome energy going all week long!


Wednesday’s Training; 


Ax5; rest 90 seconds after each set
A1. Power Snatch; working up in weight
Fitness: 2x Hang High Pull + 1x Hang Power Snatch
Performance: 1x High Pull [from floor] + 1x Power Santch
Sport: 1x High Pull [from floor]+ 1x Power Snatch

Bx3. Snatch DL rest 60-90 sec after each set
F: Snatch Grip DL x5
P/S: Snatch Grip Halting DL x5

C. 21-15-9 reps for time;
KB Swings
Toes to Bar [any grip issues go to V-Ups]
F: Russian KB Swings + hanging knee raises
P: as rx’d
S: 30-20-10 reps for time same movements

MAP; 7:30am + 6:30pm
4 min on 1 min off x3
rest 2 min repeat;

1. 10x KB Swings
5x Toes to bar

2. 10x Strider
5x Slam Ball

3. Row for Cal


And coming Thursday;

Fitness Only [6:30pm]

Pre-Skill; Double Under instruction

Skill: Push Press x5 reps

WOD: Full Tabata at each station;

1. Jump Rope/Double Unders

2. DB Push Press

3. Burpees

Fitness/Performance/Sport [note; 4:30pm is Firebreathers & requires test in]

Alternating EMOM for 15 min;

A1. Push Press x5 reps working up in weight

From a rack F/P/S

A2. GHD Raises; 8-10 reps

F: Back Extension

P/S; as rx

A3. Hollow Rock x15

F; Tuck. P; Extended or one leg tuck. S; Fully Extended

B. 10 min AMRAP

10x 2 DB/KB Push Press

Fitness; Single Arm DB

50x Double Unders

Fitness: 100x Jump Rope Passes

Sport; unbroken Dubs