Warm Up:

PVC

Foam Roll

Clean Bar Complex:

1. Hang Clean
2. Front Squat
3. High Pull (slow and steady)
4. RDL
5. Pocket Clean

Lift:

Hang Clean – 8×2 – working up to a heavy double for the day

Front Squat – 3×5 crossload, 2-3 warm up sets

 

Condition:

2K Row

Special Workout Today, we’re getting into the POOL!

 

Where:

Reda’s House

6800 Cherokee Lane

Mission Hills, KS 66208

Park where you can on the street, come through the gate on the SOUTH side of the house, come around back to find the pool.

When:

6am – normal workout time – we will start at 6am

What to Bring:

Swimming clothes

Towel

Water Bottle

Workout:

We’ll swim some laps, do some air squats and push ups and stuff and incorporate some kettle bells.

Warm Up:

PVC

Foam Roll

5-4-3-2-1 of….

Pull up – push up – warrior sit up

WOD:

For time … Chipper!

500m row

50 wall ball shots

40 KBS

30 push ups

20 hang clean 95/65

10 burpee box jumps

20 pull ups

30 ab mat sit ups

40 dbl unders (20 cal bike if you don’t do dbl unders)

400m run

Warm Up:

PVC

Foam Roll

Snatch Bar Complex:

1. Snatch Grip RDL
2. Pocket Snatch
3. Good Morning
4. Snatch Balance
5. Hang Snatch

Lift:

Snatch – 8×2 – work up to a heavy double for the day, 90-95% of 1RM is a solid target

Snatch Balance – 3×2

OHS – 3×2

*the snatch balance and OHS should progress together, meaning you should be able to add weight to your final snatch balance set before your first OHS set.

Conditioning:

4K bike Ride – if we have more than we can accommodate on the bikes, we’ll do this is a partner, you go I go, 500m at a time.

Warm Up:

PVC

Foam Roll

Lift:

DB RDL – 3×8 (both hands/both legs)

Barbell Push Press – 5×3 cross load with 2-3 warm up sets

WOD:

5 Round for time:

5 C2B pull ups

5 Dead Lifts (225/185)

5 DB Thrusters (55/35)

.2 Curve Run

Finisher:

1K Row or Ski or 2K bike

Saturday WOD:

Warm Up –

PVC

Foam Roll

 

40m EMOM:

Minute 1: 12 calorie CURV run

Minute 2: 15 calorie bike

Minute 3: 10 pull ups

Minute 4: 10 Wall ball shots

Minute 5: 10 box step overs

 

Finisher:

Hollow hold (or rock, your choice) Tabata

Warm Up:

PVC

Foam Roll

10m EMOM:

10 calorie CURv

 

Partner WOD – You Go I Go – 30m AMRAP

3 Deck Cleans (115/85)

9 BURPEES

3 Deck Snatches (115/85)

Partner A does one couplet while Partner B rests, then switch.  AMRAP for 30 minutes

 

Finisher:

6-45-90