Thursday – 10/3/19

Hang Clean + Jerk: 6 sets of 3 Building in Weight

Muscle Clean + Push Press: Building to a Heavy complex

Single Leg RDL: 4 x 15/Side

Super Set w/ Barbell Rows, Empty Bar 4×12

Wednesday 10/2/19

Skill: Double unders

For time (20-min cap)
3 rounds:
– 50 DUs
– 30 DLs 155/105
into
3 rounds:
– 100m run
– 30 power cleans

Tuesday – 10/1/19

Don’t miss mobility class this Thursday night, Oct. 3rd, at 6:30pm!

WOD
Hang Snatch: 6 sets of 3 Building in Weight

Muscle Snatch: Building to a Heavy Triple

Bulgarian Split Squat: 4 x 15/Side

Super Set w/ Upright Rows, Empty Bar
4×12

4pm Kettlebell
Double KB
High pull
Snatch
Push press
3 rds 10 reps
Finisher
Tabata Swings

Monday – 9/30/19

A. 2K row

B. AMRAP 15:
– 20 med ball clean into wall ball shots 20/14
– 15 over-the-wall-ball burpees
– 100m run with ball

C. Midline: Cross chop 4×15/side

Saturday – 9/28/19

8am Kettlebell
Part 1
4 TGU each side
Part 2
Goblet reverse lunge 10 reps
Max Pull ups
3rds
Part 3
DB/KB press 6 reps per side
Air squats 25
Part 4
25 swings
15 pushups

9am WOD
AMRAP (with a Partner) in 31 minutes:
– 8 Thrusters (155/105 lb)
– 6 Rope Climbs (15 ft)
– 11 Box Jumps (30/24 in)
– Partners alternate 400m sandbag run (45/25 lb)

10am Olympic Lifting

Friday – 9/27/19

Kelly
5 Rounds For Time
– 400 meter Run
– 30 Box Jumps (24/20 in)
– 30 Wall Ball Shots (20/14 lb)

Thursday – 9/26/19

Hotshots 19
6 Rounds For Time
– 30 Air Squats
– 19 Power Cleans (135/95 lb)
– 7 Strict Pull-Ups
– 400 meter Run

Tuesday – 9/24/19

WOD
Cindy
AMRAP in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats

4pm Kettlebell
3 rds
5 Kb sumo deadlift
5 Squat thrust
10 swings
5 Burpee no pushup
5 1 hand swings l/R
5 Burpee
10 H2H
5 Burpee w/2 pushups

Monday – 9/23/19

DT
5 rounds for time 155/105
– 12 deadlifts
– 9 hang power cleans
– 6 push jerks

15-min cap

Saturday – 9/21/19

8am Kettlebell
5 rds
Farmers carry heavy KB 100m
Swing through lunge 12 ea
Burpees 12

Finisher
10 hill sprints

9am WOD
The Longest Mile
4 Rounds for Time:
10 Burpees
100 Meter Run
10 Air Squats
100 Meter Run
10 Push-Ups
100 Meter Run
10 Butterfly Sit-Ups
100 Meter Run

10am Olympic Lifting

Friday – 9/20/19

Snatch
Heavy Set of: 1- Snatch + 2-OHS

Back Squat
Waves
3 @85%
2 @90%
3 @85%
1 @95%
1 Heavy Single

Midline:
4 Sets of:
30-second flutter kicks while performing a Pallof Press w/a band

Thursday – 9/19/19

Skill: Muscle-Ups

AMRAP 4
15 Wall Balls 20,14
15 Butterfly Sit-Ups

Rest 2 Min

AMRAP 4
15 AM. KB Swings 53,35
15 Knees to Elbows

Rest 2 Min

AMRAP 4
15 Thrusters 95,65
15 Toes to Bar

Wednesday – 9/18/19

Deadlifts
Heavy Set of: 3 – Deadlifts + 2 RDLs

“Macho Man”
EMOM for as Long as Possible
– 3 Power Cleans (135/95 lb)
– 3 Front Squats (135/95 lb)
– 3 Jerks (135/95 lb)

Tuesday – 9/17/19

WOD
Technique Work: Handstand Push-Ups

Strength
Max Kipping Pull-Ups
3 Max Effort Sets

EMOM 12
3 Hand Stand Push-Ups
3 Toes to Bar

4pm Kettlebell
Double KB
6 rds 7 reps
– Clean
– Press
– Front squat

Monday – 9/16/19

Clean and Jerk
Heavy Set of: 2- Clean + 1-Jerk

Front Squat
Waves
3 @85%
2 @90%
3 @85%
1 @95%
1 Heavy Single

Midline:
Hollow Hold + SA DB Press
5 Sets, 5/Arm

Saturday – 9/14/19


It’s Comp Day! Athletes, please arrive before 9 to start warming up. If you aren’t participating, feel free to come show your support for fellow Cave peeps!

We will still have kettlebell class at 8am, but no Oly class today.