Monday

ANNOUNCEMENTS

Moving forward, Coach Danny will be programming and assigning the Warm Ups and Mobility for all classes. Since he is the one coaching the most of you, he can better identify your individual needs.

Reminder - this cycle ends at Memorial Day!

SKILL

5 Drop Snatch 45/35
5 Heaving Snatch Balance 45/35
5 Sots Press 45/35

then warm up to 75%

BUY IN

EMOM x 10
2 Squat Snatch @ 75-80%
(no TNG required)

WOD

6-9-12-9-6 reps for time of:
Burpees over the bar
Front squats 155/105
Pull-ups

RX+ = 185/135 - C2B

CASH OUT

3-5 sets of :30 on :15 rest
Ring to sternum Pull ups
BB Good Morning
HS Hold

Friday

ANNOUNCEMENTS

Moving forward, Coach Danny will be programming and assigning the Warm Ups and Mobility for all classes. Since he is the one coaching the most of you, he can better identify your individual needs.

Reminder - this cycle ends at Memorial Day!

SKILL

:30 sec each side banded shoulder distraction
:30 sec each side elbow over the barbell stretch
10 wall squats with hands OH

BUY IN

Front Squat
Every 2 min for 12 min (6 sets)
8 @ 40%
6 @ 50%
5 @ 60%
4 @ 70%
4 @ 70%
3 @ 75%

WOD

Complete in any order, with a partner:

100 Cal Row/Bike
100 Thruster 75/45
100 KB Snatch 35/18
100 Burpees
1000m Run

Comp: 95-65/53-35

CASH OUT

N/A

Thursday

ANNOUNCEMENTS

Moving forward, Coach Danny will be programming and assigning the Warm Ups and Mobility for all classes. Since he is the one coaching the most of you, he can better identify your individual needs.

Reminder - this cycle ends at Memorial Day!

SKILL

High Hang Squat Clean + Power Jerk @ (40-45-50)
Hang Squat Clean + Split Jerk @ (55-60-65)

BUY IN

EMOM x 10
2 Squat Clean + Split Jerk @ 70-75%
(no TNG required)

WOD

18 min AMRAP
2,4,6,8,10,etc

Box Jumps 24/20
Pull-ups
Pistol
Ring Dips

Comp: 30-24

CASH OUT

2-4 sets x 8 reps
1 arm kb row
ring push ups

Wednesday

ANNOUNCEMENTS

Moving forward, Coach Danny will be programming and assigning the Warm Ups and Mobility for all classes. Since he is the one coaching the most of you, he can better identify your individual needs.

Reminder - this cycle ends at Memorial Day!

SKILL

5 tall cleans (practice fast elbows for mb cleans)

BUY IN

For time:
20-lb. medicine-ball cleans, 50 reps
115/75-lb. push jerks, 25 reps
20-lb. medicine-ball cleans, 50 reps

Comp: 155-105

*time cap 15 minutes*

WOD

10 rds:
100m run
11 Ab-Mat Sit Ups
7 Hang Clean 95/65
4 S2OH 95/65
*5 DL if you drop the bar*

Comp: 115/75

*time cap 30 minutes*

CASH OUT

435m cool down run once second WOD is complete

Tuesday

ANNOUNCEMENTS

Moving forward, Coach Danny will be programming and assigning the Warm Ups and Mobility for all classes. Since he is the one coaching the most of you, he can better identify your individual needs.

Reminder - this cycle ends at Memorial Day!

SKILL

10 reps each side - side lying hip abd
10 reps - band clamshell
10 reps each side - 1 leg hip bridge w/ block

BUY IN

Back Squat
Every 2 min for 12 min (6 sets)
8 @ 40%
6 @ 50%
5 @ 60%
4 @ 70%
4 @ 70%
3 @ 75%

WOD

15 min AMRAP

10 C2B
20 OH Lunge Steps 45/35
10 Pike Press

Comp: 5 BMU/HSPU

CASH OUT

4 x 8 (each side)
lateral box step ups , holding a KB (ahap)

Week 1 Post-CF Open 2017

ANNOUNCEMENTS

Moving forward, Coach Danny will be programming and assigning the Warm Ups and Mobility for all classes. Since he is the one coaching the most of you, he can better identify your individual needs.

Reminder - this cycle ends at Memorial Day!

SKILL

High Hang Squat Snatch @ (40-45-50)
Hang Squat Snatch @ (55-60-65)

BUY IN

EMOM x 10
2 Squat Snatch @ 70-75%
(no TNG required) 

WOD

For Time:
30-20-10-20-30
Wallballs
K2E
DU

Comp: TTB

CASH OUT

3-5 sets of :30 on :15 rest
Kipping on Rings or Pull Up Bar
Hollow Hold
Weighted Plank

C&J MAX

ANNOUNCEMENTS

Moving forward, Coach Danny will be programming and assigning the Warm Ups and Mobility for all classes. Since he is the one coaching the most of you, he can better identify your individual needs.

SKILL

Resetting your hands before you jerk

BUY IN

15-20 min to find a 1RM Squat Clean + Split Jerk
*find a power 1RM if cannot squat*

WOD

3 rounds for time:
One minute of 135/95-lb. back squats
Rest one minute
One minute of pull-ups
Rest one minute
One minute of 135/95-lb. power cleans
Rest one minute

comp: c2b

CASH OUT

N/A