Weekly Workouts

Monday

Skills
Banded Dead Lift (Red Band)
10 Sets: 1st rep is 10 Seconds 5 Seconds Ascend and 5 Seconds Descend
5 Reps Work to Moderate/Heavy
Rest 1 Minute

WOD
AMRAP 14
3-6-9-12… and so on Ascending reps of
Box Jump Overs P & RX: 24/20 Fitness: May Step Over
After Each Rounds
Run 200 M Scale: 250 M Row
Score is total # of reps and the run counts as 1 rep

Gymnastics
3x10 Ring MU Progressions
Ring Swings + Box Hip Thrusters + Seated Banded Transitions

OLY
Last Week of this Cycle (The next two weeks will be tapered towards the OLY COMP)
A. Class Warm Up
B. 3 Sets: 10-15 GHD Hip Extensions + 5 Vanquish Box Jumps
C. Pause Back Squat – 15 Minutes to Work to Heavy
D. 3x5 Squat Box Jumps to High Box for you Rest as Needed Between Sets no rest between reps
E. Snatch: 3@50%, 3@60%, 2@70% 1@75%, 5 Attempts above 80%
F. Class ROM and Midline


Tuesday

Skill/WOD
EMOM 24
1- Max Reps Push Ups Cap 20
2- Power Cleans P: 185/125, RX: 155/95, Fitness: 95/65 Max Reps Cap 10
3- Strict Pull Ups Max Reps Cap 10
4- Shoulder to Overhead Same Weight as Above Max Reps Cap 8
Score total reps, Max Reps Possible is 288


Wednesday

Skills
Overhead Squat Instruction 8-12 Minutes

WOD
4 Rounds 26 Minutes
AMRAP 5
30/21-Calorie Bike
15 Overhead Squats Performance: 135/85, 
RX & Fitness: 5-20 Pounds heavier than last Wednesday’s OH Squat EMOM)
Max Shuttle Run in Remaining Time 
Score is total shuttle runs each round, 4 Scores
Rest 2 Minutes

Gymnastics
3x10 Ring MU Progressions
Ring Swings + Box Hip Thrusters + Seated Banded Transitions

OLY
A. Class Warm Up
B. Coach Prep
C. Spend 5 Minutes Working on Split Jerk Foot Work with Barbell
D. Clean and Jerk 3@50%, 3@60%, 2@70% 1@75%, 5 Attempts above 80%
E. 100 Banded Good Mornings + 50 Lateral DBELL Raises Accumulation

 

Jordan Lutz