Author: Derek Hurdle

Warm-up 15 squats 10 sit ups 5 push ups Weightlifting Introduce Snatch 1-2 min on pull 1-2 min on shrugs 1-2 min on high pull 1-2 min on catch 3-4 full Complete: 5×5 Metcon (12 Rounds for weight) 3-1-04 EMOM 12 min 3 cleans 1 front squat 4 push press  

Warm-up Dynamic musical med balls Conditioning Sprint relays team accumulates 2000 meters! Demo Med Ball cleans Wall Balls Metcon 8 min AMRAP 10- wall balls 25- singles 10- weighted lunges Finisher/Recovery “Kip until you Kan’t”  

Conjugate Strength Tuesday 1.  Back Box Squat – Single Red Band (@ 45% + 25% Bands 5×5 (Open 3×5)) 2.  Power Snatch (1RM (Open Heavy Single)) 3.  Barbell Row (4×10 (Open 2×10)) 4.  Back Extensions (5×8 (Open 3×8)) 5. 20″ Step Ups Against Single Orange Band (3×8 (Open Skip)) Thursday 1.  3s Pause Front Squat (@ 70% 8×3 (Open 5×3)) 2.  […]

Warm-up Dynamic Conditioning Running relays speed 3x 100 meter sprint recovery 100 m between each sprint 2x 400 meter pace recovery 1 min between Weightlifting Clean and jerk Demo- clean Demo- jerkWork up to a heavy 10 lifts or less Metcon 9 min AMRAP 9 burpees 18 sit ups 1 rope climb

Warm-up Dynamic Rope climb wars Demo Hang Power Cleans -practice 3×3 Push press – practice 3X3 Kettlebell swings -practice 3X3 *** go heavier than WOD weight Metcon 3 rounds 1 minute at each movement 1 minute rest between each round Hang power Cleans Push Press Kettlebell Swings  

Tuesday 1.  Overhead Squat (@ 80% 8×2) 2.  Clean + 2 Front Squats + 2 Jerks (1RM) 3.  Barbell Lateral Step Ups (3×8) 4.  Bent Over Row (3×10) 5. Snatch Grip Deadlift off 8″ Blocks (3×12) Thursday 1.  Box Jump – Max Height (Standing Box Jump for Max Height) 2.  1 Snatch High Pull + 1 Hang Power Snatch + 1 […]

Warm-up Dynamic Gymnastics Toes to Bar -practice Demo wall balls Metcon 20-15-10-5 Toes to bar burpees wall balls

Warm-up 5 rounds -30 sec jump ropes -30 sec squat hold Demo back squat Weightlifting Back squat – 1 at 10 rounds -add weight each round -build to heavy Demo Sump Deadlift High Pull -work up to WOD weight Metcon 10 min AMRAP 8 front squats 8 burpees 8 sumo dlhp  

Warm-up 5 minute warm up 1 min jumping jacks 1 min squats 1 min kips 1 min squats 1 min jumping jacks Skill Review Rope climbs- 10 min – review practice -get 5 good climbs KB squat holds- 3 min -accumulate 3 min in bottom of goblet squat Kipping/pull ups- 5 min – work on […]

Warm-up “simon says” jumping jacks mountain climbers inch worms lunges Musical weights New Skill Monkey hangs and holds – displace weight on rig by shrugging shoulders -displace weight by popping hips Demo cleans push press Stink bugs handstand holds Metcon “Dee Dee” 8 min AMRAP 10 push press 10 stink bugs/handstand holds Finisher/Recovery Clean and […]