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WOD

Saturday 7/24/21

FUNCTIONAL FITNESS

 

Teams of 2:

3 Rounds For Time (30 Minute Cap):

75 Calorie

60 Pull Ups

45 Russian KB Swing

30 HSPU

 

STANDARD: 26/18 lb

RX: 35/26 lb

SPORT: 53/35 lb

COMPETITION: 70/53

 

OLYMPIC LIFTING

A. 3 position pausing squat clean (mid shin/BK/MT); every :90; build gradually with technique weight in 6 sets

B) PC + HSC + SC; 1+1+1; every 2:00; build to best set in 6 sets then 1 more at best set

C) PJ + SJ; 2+1- off rack; every 2:00; build to challenging set in 7 sets

Friday 7/23/21

FUNCTIONAL FITNESS

 

PART 1

15min…

Deadlift 5 x 3 @ 75% of 1RM

 

PART 2

3 Rounds of 3:00 On/2:00 Off:

200 Meter Run

15 Wall Balls

Max Reps Burpee Box Jumps in time remaining.

 

STANDARD: 10/6 lb

RX: 20/14 lb + 24″/20″

SPORT: 30/16 lb + 24″/20″

COMPETITION: 30/20lb + 30″/24″

Thursday 7/22/21

OLYMPIC LIFTING

A) HPS + OHS + squat snatch; every 2 min; building in 5 sets with technique weight

B) HPS ( pause at knee) + Hang Squat snatch (pause at knee) + snatch 1+1+1; every 2:00, building in 5 sets;

Then:

Hang squat snatch + snatch; 1+1; every 2:00; build to best set in 6 sets

C) Snatch Grip DL; tempo 30×0 3-3-3-3-3; building to challenging triple

 

 

 

Wednesday 7/21/21

FUNCTIONAL FITNESS

Alternating On The 2:00 x 3 Rounds:

[Station 1]: 100 Double Unders (150 Singles)

[Station 2]: 10 Power Clean & Jerks

[Station 3]: 20 Lateral Barbell Burpees

[Station 4]: 20/15 Calorie Machine

 

* Goal Here is Steady Singles on the Clean + Jerk

 

STANDARD: 65/45 lb

RX: 115/85 lb

SPORT: 135/105 lb

COMPETITION: 155/125 lb

Tuesday 7/20/21

 

FUNCTIONAL FITNESS

 

PART 1

15min…….

Front Squat: find a 1RM

Final Week!!

 

PART 2

3 rounds For max repetitions, 1:00 at each station:

1. Cals

2. Hand Release Push Up

3. Sit Ups

4. Rest

Monday 7/19/21

FUNCTIONAL FITNESS

 

PART 1

Push Press 4 / 3 / 2 / 4 / 3 / 2

Rest :90s between sets and The second wave should be heavier than the first!

Final Week!!

 

PART 2

Ascending AMRAP 8:00 minutes of:

Toes To Bar

Alt db Snatches

 

STANDARD: 35/20

RX: 50/35 lb

SPORT: 55/40 lb

COMPETITION: 65/45 lb

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