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033015

Hang Snatch From Position 1

5 singles at 65% of your 1RM Snatch. Linear progression each week. Target 2.5kg increase / week if your work sets are below 100kg. Target 5kg increase / week if your work sets are below 100kg.

Front Squat

Work to a 75% of 1RM Front Squat for a set of 3. Then 3 drop sets. All drop sets at 10 kg down if your heavy set of 3 is under 130kg. All drop sets at 15kg down if your heavy set of 3 is over 130kg.

Wod:

10, 8, 6 ,4 ,2 kb Clean & jerk/ arm 53/35#

w/ 10 burpees between each set

Sunday funday

Build to 1rm bench press

Max rope climbs in 2 min

Max tire flips in 2 min

Max distance keg carry in 2 min

Team Saturday/15.5

Partner Chipper:

one partner working at a time, finish in any order you wish

120 pull ups

120 plate ground to overhead 45/25

120 burpees

120 deadlifts bodyweight/.75 x bodyweight

120 box jumps 

15.5

Workout 15.5 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.


Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.


Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.


Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 45 lb.
Women use 35 lb.


Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Boys use 65 lb.
Girls use 45 lb.


Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Boys use 45 lb.
Girls use 35 lb.

032615

Power Clean 4×2 @ 75%

Front Squat 3×3 @ 70%

 

WOD:

1k row

80 dbl unders

40 burpees

20 box jump overs

032515

Push Press + Push Jerk + Split Jerk

3 sets of 1 + 1 + 1 at 60% of 1RM Clean & Jerk. Level load across all sets.

 

WOD:

4 rounds

16 kb snatches 53/35#

Shuttle run 6 lengths of the gym (down and back equals 2)

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