WOD

Crush Cancer Training

Crush Cancer Training

1. Warm-up 2. OLY Deadlift 1 Rep Max 3. Interval 3 Rounds EMOM for 5 Minutes: Alternate Movements 25 KB Swings (24kg/16kg) 15 Power Cleans (95#/65#) 10 Burpees 15 Push Press (95#/65) Max Double Unders
Cycle 6 Week 1 Day 3

Cycle 6 Week 1 Day 3

1. Warm-up 2. Weightlifting Snatch 6×3 @70% of your 1RM 3. Met-Con 4 Rounds For Time: 24/18 Calorie Row 12 Front Squats (135#/95#) 50 Double Unders  

2017 Cycle 2 – Week 1 Day 3

  1. Warm-up 5 Steady Rounds: 10 Banded Good Mornings 25 Double Unders 10 Wallballs 20/14lbs See Warm Up Demo Video HERE 2. Strength Back Squat – Work up to a heavy single close to 90% of your 1RM Then 5×3 @80% of your 1RM 3. OLY Split Jerk – 6×3 @70 %of your 1RM...
Cycle 6 Week 1 Day 2

Cycle 6 Week 1 Day 2

1. Warm-up 2. Skills 3 Rounds: 20 Hollow Rocks 20 Supermans 3.Strength Back Squat 3 Rep Max 4. Met-Con For Time: (20 Min Cap) 21-18-15-12-9 Burpee to 6″ Target DB Snatch (55#/35#) Pull Ups...

2017 Cycle 2 – Week 1 Day 2

  1. Warm-up 3 Steady Rounds: Row 300m 10 light Snatch Balance 15 Alternating Jumping Lunges 2. OLY Snatch (Full) – 6×3 @70% 3. Interval EMOM for 10 Minutes: 20 GHD Sit Ups 10 Deadlifts Alternate Movements Deadlift weight will be chosen by the athlete. It can...
Cycle 6 Week 1 Day 1

Cycle 6 Week 1 Day 1

1. Warm-up 2. Weightlifting Clean and Jerk 10×1 (80%-90%) 3. Met-Con AMRAP 14 Minutes: 7 Push Jerk (135#/95#) 14/8 Calories on Bike 21 Wallballs 20/14  

2017 Cycle 2 – Week 1 Day 1

  1. Warm-up 3 Steady Rounds: Run 400m 1:00 Banded Glute Activation 12 Alternating Dumbbell Muscle Snatch See Warm Up Demo Video HERE 2. OLY Clean and Jerk (Full Squat Clean and Split Jerk) – 10×1 @80-90% 3. Met-Con AMRAP 14 Minutes: 7 Push Jerk 185/125lbs 14/8...
Cycle 6 Test Day 5

Cycle 6 Test Day 5

1. Warm-up 2. OLY Find your 1RM Split Jerk 3. Met-Con AMRAP 6 Minutes: 10 Lateral Box Jump Overs 24/20″ 5 Front Squats 225/155lbs (from the floor) 4. Accessory For time: 4 Legless Rope Climbs Rest :90 3 Legless Rope Climbs Rest :60 2 Legless Rope Climbs If 9 Legless...

2017 Cycle 2 –Test Week Day 4

  1. Warm-up 4 Steady Rounds: 15 Calorie Row :20 of Alternating Jumping Lunges 10 Dumbell Muscle Snatch 2. OLY Find your 1RM Split Jerk 3. Met-Con AMRAP 6 Minutes: 10 Lateral Box Jump Overs 24/20″ 5 Front Squats 225/155lbs (from the floor) 4. Accessory For time:...
Benchmark Day

Benchmark Day

1. Warm-up 2. Strength Deadlift 3 Rep Max Touch and Go 3. Metcon DT- 5 Rounds 12 Deadlifts (155#/105#) 9 Hang Power Cleans (155#/105#) 6 Push Jerks (155#/105#)

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