Essentials
Strength/Skill: |
Warm Up:
Strength: A) 8 Sets: (EMOM)
B) 2 Sets:
Skill: |
WOD: |
AMRAP in 12 Minutes:
|
Additional: |
|
Performance
Strength/Skill: |
Warm Up:
Strength: A) 8 Sets: (EMOM) Clean x 1
B) 2 Sets:
*If you’re unable to perform stationary dips, sub either ring or parallete push ups. Skill: |
WOD: |
AMRAP in 12 Minutes:
|
Additional: |
Competition
Strength/Skill: |
Warm Up:
Strength: A) 8 Sets: (EMOM) Clean x 1
B1) 5 Sets: (90 Seconds between sets 1 and 2, then 2:30 between 2-5. Super Set B1 and B2, start B2 after 2nd set of B1)
If 1RM is below 395#
If 1RM is above 395#
*Goal is Linear progression each week. Goal 20# increase each week if 1RM is above 395#, and 10# increase each week if 1RM is below 395#. B2) 4 Sets:
C) 3 Sets: (EMOM)
*1 rep = 1 step. Start at 50% of 1RM Clean & Jerk. Linear progression each week. Goal 10# increase each week if 50% of 1RM is above 220#, and 5# increase each week if 50% is below 220#. D) 2 Sets:
Skill: |
WOD: |
(Optional Conditioning WOD)AMRAP in 12 Minutes:
|
Additional: |
|