6413 Burden Blvd.
Pasco, Washington 99301
(509)412-1175

This Weeks Training – 2/8/16 – 2/12/16

February 08, 2016

Monday
Skill/Strength
Rope Climb Practice
– accumulate 6 rope climbs per athlete. Concentrate on completing with minimal amount of pulls to reach top.

WOD
5 min amrap
10 x kb swings 70/55
10 x abmats

rest 5 minutes

5 min amrap
6 x push press 135/95
6 x pull-ups

Cool Down
Coaches Choice

Tuesday
Skill/Strength
EMOTM 8 minutes
3 x burpees
6 x box jumps 24/20

WOD
15 min EMOTM
1 x clean & jerk @ 75%-80& of 1RM

Cool Down
Coaches Choice

Wednesday
Skill/Strength
Partners (2-3)
5 x 500m repeats (rest only during partner rotation, NO MORE THAN # PARTNERS TO KEEP REST PERIOD IN CHECK)

WOD
4-8-12-8-4
hspu
hollow rocks
pistols
t2b

Cool Down
Coaches Choice

Thursday
Skill/Strength
Cadence Front Squats ( 2 sec hold in bottom)
3 x 5
– athletes squat on coaches cadence. hold for 2 second count per the Coach then rise on command. The focus here is driving hard out of the hole on each rep.

WOD
5 rft
run 200m
12 x wall balls 20/14

Cool Down
Coaches Choice

Friday
Skill/Strength
Jerk Practice (from racks)
15 minutes
– build to todays heavy power or split jerk

WOD
For Time
“Isabel”
30 x snatch (135/95)

Cool Down
Coaches Choice

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text