Starting August 21st 

The additional work is programmed alongside of the Class WOD. If you have questions ask. Remember Class work is priority this a “Additional WORK” if you cannot fit it in… Do Class!

Each week a few items will be repeated i.e. GHD Sit, Back Ext. and Pull-ups these are progressions and are meant to be repeated. We also added a Pull-up Progression portion. This will help with those that need a Pull-up.

Additional Work WEEK 1
Monday:

Bench Press 6×3

Back Squat 65%x5,70%x5, 75%x5, 80%x3, 85%x2

Bar Dips 2×10, 1x max

Bulgarian Spit Squat (use Bench) 2×20

For Time:

750m Row

50 Pistols

750m Row

Beginner Pullup Progression:

3×10 Banded pullup

3×12 Lat Pull with close grip

Tuesday:

HHSnatch 70%x 10

Snatch Pull into One Snatch 3×3 @ 75% 3×2@ 80%

6x 200m Sprints rest 1min between efforts

Wednesday:

Strength:

Hang Squat Clean 70%x 5, 80%x 5

Power Clean 2-2-2-2-2

Conditioning:

For Time:

100 Wallball 20/14

80 Double Unders

40 Two Hand OH Walking Lunge 40/25

20 Ring Mups

Beginner Pullup Progression:

Incline DB Bench Press 2×10

3×10 Banded Pullups

Lat Pulldown 3×10

Thursday:

No Additional Work or Make Up

 

Friday:

Strength: Pre Class WOD:

Front Squats 8 reps at 90-95% of 1rm

Jerk From Rack 70%x3, 75%x3, 80%x3, 85%x2, 90%x2, 95%x1, 98%x1

RDL 2x 10

Bent Over Row 3×5

Conditioning:

Post Class WOD

40-30-20-10

DB Ground to OH 50/35’s

Burpee’s to 6in jump

Beginner Pullup Progression:

2×10 Banded Pull-up

Kipping Practice

Banded Strict pullup 2x max