AOD Circuit

Snatch practice: 

warm up to 7RM

5 rounds rotating through each:

30/10

Prowler

Big Rope

DU

Bear Hug Squat

Row

Sandbag Deadlift

Ol' School - Chest and back

Find 3RM

DB Floor Press

4 rounds 
10 Inverted Row

5 Floor Press 75% 3RM
5 Barbell Bent Over Row
10 Push ups

Filthy 50

Filthy 50

50 Box jump

50 Jumping pull-ups
50 Kettlebell swings

50 Walking Lunge

50 Knees to elbows
50 Push press, 45

50 sit ups

50 Wall ball

50 Burpees

50 Double unders/100 jump rope

Dips, Pull Ups, Squats, Jumps

Find 5RM DB Push Press

AMRAP 20

5 ring dips
10 DU
5 Pull Ups
10 Jumping Jacks
5 Squats

Deads, Wall Balls, KBS

Hang Clean
Warm up, then use 65% Power clean max
5X3

5 rounds

10 Deadliftst 135/95
15 Wall balls
20 KBS 40/25

Lunges, KBS, F Squats, Runs

Max Weight:

1 Clean + 3 Front Squats

2 rounds

30 lunges 65/45

400m

20 KBS

200m

10 F. Squats 95/75

100m

Tabata Day

First real run of the year!

DB Clean and Jerk the DB rack

Tabata regular – lowest rep counts

Squats 

Push ups

Sit Ups 
Box Jumps

EMOM Snatches +

Powerclean 
3X70%,3X80%, 3+ X 90%

EMOM (10)
Snatch 75/45
Pull Ups
MTN Climbers
Start at 1…2…

EMOM (10) 
DB Snatch
DB BO Row
MTN Climbers
Start at 5…6…

HERO WOD WEDNESDAY: LEDESMA

Strict Press 
3X70%,3X80%, 3+ X 90%

HERO WOD WEDNESDAY: LEDESMA

AMRAP 20

5 HSPU
10 Toes through rings (or T2B)

20 Med Ball Cleans

Cardio Circuit

Deadlift

3X70%,3X80%, 3+ X 90%

Circuit 30/10

Salsa ladder
Rope
Bike
Double unders
Toe taps
Row

KBS + Box Jumps + JJ

F Squat
3X70%,3X80%, 3+ X 90%

4 rounds

15 KBS

20 Box Jumps
25 Jumping Jacks

BRADLEY (modified because it's FREEZING outside)

BRADLEY (modified because it's FREEZING outside)

10 rounds:

35 DU (instead of 100m sprints)

10 pull ups

35 DU

10 Burpees

Rest 30 sec

Deads + KBS + Med Ball Cleans

Rack Pulls 5X5

10 Deadlifts @155/105

10 KBS

10 Med Ball Cleans

9…8…7…6…5…
4…3…2…1

Press Day

Press

5X65%, 75%, 5+ X 85%

AMRAP 20

5 HSPU + 15 DBPP + 15 Jumping jacks

AOD Circuit

Bench

5X65%, 75%, 5+ X 85%

WOD:

30 sec on, 10 sec rest. Count total reps.

Landmine Press

Prowler Press

Sled Pull

Double unders Dumbell Cleans

Ropes

Fran

Front squats

5X65%, 5X75%, 5+ X 85%

Fran

21-15-9

Thrusters

Pull ups

Snatches and jumps

Skill snatch 1RM

3 rounds 

10 snatches 75/45 

15 box jumps 

30 jumping jacks
 

HSPU + PU + SU + DU

3 rounds

10 HSPU

30 Double Unders

12 Pull Ups

30 Double unders

15 Sit ups

30 double unders

Cleans + KBS + squats

EMOM 30

@ 70% 1RM

1 Clean and jerk 1^st minute, 2 2^nd min, 3 3^rd min, etc until failure
Upon failure... contunue using KBSs

Upon failure... Goblet Squats

Upon failure... Air Squats

Upon failure... Jumping jacks

Run, dead lifts, T2B, Jumps

Group Stretch

Warm Up:
Tabata:
Pushups
Double Unders

WOD:
800 meter run
then..
3 round
12 deadlifts (225/135)
12 T2B
24 Box Jumps
then..
800 meter run