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Oct 18

Refinement – work on kipping HSPU A – Warm-up Front Squat and practice HSPU. 10 mins alternate between each and get 4-6 sets of warmups in.   B – Main Event Set 1 2 mins Max HSPU 2 mins rest 2 mins Max DU 2 mins rest 4 min...

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oct 17

Hero WOD 40 min Cap Andy 25 thrusters, 115/75 50 box jumps 75 deadlifts, 115/75 1.5-mile run 75 deadlifts, 115/75 50 box jumps 25 thrusters, 115/75 Sport: wear a weight vest

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Oct 16

A – 10 mins work on Snatch tech From ground 1 second pause at knee ***coaches focus on the knees pulling back on the first pull ***focus on full hip extension on second pull   B – Main Event – 21-15-9 KB or DB Snatches...

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Oct 13

Refinement – Practice toes to bar   A – athlete – 30 toes to bar for time Sport – 5 sets of max reps – rest 2 mins between efforts   B – 6 sets 10 KBS Run 200 10 burpees   Rest 2 mins after first...

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Oct 12

Refinement – aggressive turnover with the elbow in the 3rd pull of the clean   A – 12 mins to slowly build weight in this complex 2 muscle cleans 2 hang cleans   B – Main event 50 wall-balls 15 cleans, 115/75, 135, 95...

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Oct11

A- 6 mins Work on strict or weighted pull ups ***warm up hang snatch   B – Main Event – For time – 20 min cap 60 DU athlete, 120 DU sport 30 C2B or toughest pull up, 60 c2b sport 30 hang snatches, 60 sport 95/65 60 DU...

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oct 10

35 Min time cap 100 DU (sport only) Run 800 9 thrusters 9 bar facing burpees Row 500 15 thrusters 15 bfb Row 500 21 thrusters 21 brb Run 800 100 DU (sport only)

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Oct 9

Area of focus/ Refinement Athletes focus on full hip extension on the hang snatch and then quickly dropping hips back and down into the catch of the squat snatch.   A – BS 3×5 B – Snatch Balance 3×3 C – Main Event...

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Oct 8

7 rounds for time 35 min time cap. 7 deadlifts 65/95, 95/135 sport 7 hang cleans 7 push presses 7 back or front squats 7 wall balls 7 pull ups Run 200

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Oct 7

  Saturday A – OHS work – sets of 5, 5, 3, 3, 3, 5, 5 B – Work to tough push jerk in 8 mins C. 5 rounds for time 20 pike raises (over a KB) 250/200M row

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