WOD

Goal Reach Training-Week 1

After warming up, spend approximately 10-15 minutes per skill that you wish to improve upon. Progressions along with short WODs to help foster skill development will be available. Come ready to work!

Find max height box jump in 10 minutes

then..

5 rounds for time:

– 8 TGUP (35/18)

– 8 Burpees

– rest 2 min

* Focus on quickness and efficiency.

Bear Complex

5 rounds for max load of:

6x

– 1 Power Clean

– 1 Front Squat

– 1 Push Press

– 1 Back Squat

– 1 Push Press

* Rest as needed but do not drop the bar until the round is completed. 5 burpee penalty every time bar touches the ground before the round (6 sets) are completed.

12 min AMRAP of:

– 5 Deadlift (225/135)

– 7 Tall box jumps (30/24)

– 9 Pull-ups

Bench Press 5×5

As fast as possible:

50-40-30-20-10

– Double Unders

– KB swings (Russian) (1.5/1)

– Squats

Shoulder Mobility

15 Skin the Cats

then…

Skill: Power Snatch

then…

For time:

21-15-9

– Power Snatch (95/65)

– Overhead Weighted Sit-up (25/10)

– 200m run

then…

January Challenge (if you haven’t beasted it yet)

Four sets of:
Front Squat x 6 reps @ 30X0
Rest 45 seconds
Pull-Ups x 8-10 reps @ 21X0 (C2B if capable)
Rest 45 seconds
Abmat Sit-Ups x 20 reps (AFAP)
Rest 45 seconds;

then…

Complete as AMRAP in 8 minutes of:
Wallball x 10 reps (20/15)
Bear Crawl x 20 yards
Ball Slams x 10 reps
Walking Lunge x 20 yards

Build up to a heavy clean and jerk in 3-4 attempts:

then…

3 rounds for max reps:

– 30 sec amrap clean and jerk – 115#/75#

– 30 sec amrap box Jumps – 24/20′

– 30 sec amrap KBS – 1.5/1