Snatch Work

Warm up: 

5min on rower or bike
5min dynamic hip movement on turf

30 banded good mornings

barbells out
1x10 snatch grip behind the neck strict press
1x10 snatch grip behind the neck push press
20 OHS


Snatch (8 min EMOM 2snatch, 1 ohs)

men start at 95lbs
women 55
add weight throughout


Amanda (Time)

Snatch, 135#/95#

Front Squat Work

200yd run
30 PVC pass throughs
A1. 2x8 goblet squats with 4 sec hold in bottom
A2. 2x2 TGU

4x6-8 panda pulls with a heavy weight
4x6-8 snatch grip dead lifts add weight each set

2x10-12 each arm dumbbell or KB arnold presses


Front Squat (3x6 55-65%)

45 sec rest between each set

Metcon (Time)

3 rounds
8 power snatch 95/75
50 double unders

Bench Press and Metcon

5 mins of brisk paced biking

30 banded good mornings
10-15 cat cow movements
10-15 single arm russian Kb swings
10-15 single arm kb rows
10-15 single arm kb press


Bench Press (15 min to work to 1 rm)

should look like or close to this
15-20 reps of just barbell
2x4 @ 50%
1x3 @ 60%
1x3@ 75%
1x2 @ 80%
1 @ 85%
1 @ 90% then
1-1-1 or until you reach a max
if you are not sure of your weight build weight very slowly

Metcon (Time)

4 rounds
10 back squat 135/95
20 T2B

Functional Movements

1600m bike
500m row

 then for 10 mins
work on front rolls
then for a warm up
4x2 front rolls and 5 pushups
20 reverse ball toss with med ball

Metcon (AMRAP - Rounds and Reps)

20 mins consistant movement
30 russian twist
20 yard bear crawl
20 yard crab crawl
30 count plank on elbows

Back Squat Work

8min dynamic movement

30 banded good mornings
30 banded sumo stance good mornings
20 goblet squats

back squat warm up
1x20 with barbell focus on good technique
2x8 @ 35%
2x4 @ 45%
1x3 @ 60%


Back Squat (3x12 @ 55% )

Metcon (Time)

3 rounds for time
20 wb 20/14
15 T2B


8min run/row/bike/dynamic movement

1min box shoulder stretch
20 scorpions

with barbells
3 rounds
10 floor press
10supinated grip bent over row

2 rounds
10 floor press 75/55
10 supinated grip bent over row 75/55

1 round
5 floor press 95/75; 4202 tempo
5supinated grip bent over row 95/75; 4012


Cindy (AMRAP - Rounds and Reps)

20-Minute AMRAP of: 
5 Pull-ups  
10 Push-ups
15 Squats

Thruster AMRAP

8min bike/run/row/dynamic movement
30 PVC pass throughs
30 PVC 360's

3 rounds of cindy (no bands, substitute ring row for pulls if scaling)

take about 3 mins for box shoulder stretch and to use lacrosse balls to roll out forearms

with barbell take 10 mins to get moving and go over points of performance for the Thruster

Metcon (Weight)

AMRAP 20 (building)

10 thrusters
50 double unders/ 100 singles

every set of thrusters will go up in weight until you come to one you have to stop at. if time remains continue the wod with the heaviest weight possible.
record heaviest set of 10

Friday Open Gym MAP

10-15 mins of dynamic movement

then with a 30 min clock
bike 10K with time remaining you will perform an EMOM
of 20 plank walk ups and 20 sit ups

Press Complex

8min run/row/bike/dynamic movement

2 mins banded shoulder rotations
5 TKG each arm
20 cuban rotations with 2.5 or 5lb plates

3 rounds
10 strict press from behind the neck 3330 tempo
20 push press

2 rounds
4 push press 95/55
3 push jerk 95/55
2 split jerk 95/55



12min EMOM mins to work up to a heavy pressing complex of
3 strict press, 2 push press, 1 push jerk/split jerk

weight is off the ground
try to move through the complex without droping

Front Squat Work

8mins run/row/bike/dynamic movement
30 banded good mornings
20 scorpions
1 min each side worlds greatest stretch with rotation

4 rounds
20 air squats
20yd walking lunges

4 rounds
10 double kb front squats
10yd double kb front rack WL
(pick your kb weight)


Front Squat (3-3-3; 2-2-2; 1-1-1-1-1)

building in weight each set
record heaviest weight lifted