Starting January 1, 2018:

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 3
Monday:  

Strength:

Back Squat 6×4@ 80%

HH Snatch 8×2 55% no misses

Pistols x30

50 Ballslams for time 20/14 (Catch is a squat)

Tuesday:

Strength:

Snatch start at 55% add 10lbs Every minute until failure

Conditioning

3x500m row hold 80% of best pace

Accessory Work:

2×15 Banded Bar dip

1x Max set Bar dip

Max set push ups off 45lbs plates

Wednesday:

Strength:

Push Press 5-5-5-5-5

Conditioning

3min of Burpees to a 6in target

Rest 2mins

2min of Burpee of the bar

Rest 1min

Max rep squat cleans 115/75

Beginner Pullup Progression:

2×10 Bicep Curls

3×10 Machine Triceps extension

2×10 Banded Pullups

Thursday:

Strength:

Strict Press 3×10

Incline Bench Press DB 2×20

Friday:

Strength: Pre or Post Class WOD:

RDL: 3×8

Weighed Lunge 3×12

Conditioning:

21-15-9

OHS 95/65

Ring Dips

Beginner Pullup Progression:

10 Jump and Hold

10-10-10 Lat Pull Downs