Archives for Jeffrey Prejean

Monday Training

A.
In 7 sets work up to heavy set of
2 cleans + 1 jerk

B.
Cascade Classic event 4!
For Time:
50 calorie row
50 alternating dumbbell snatch (50/30)

Post your results to the Whiteboard.

Friday Training
A.
8 min EMOM increasing each set as technique allows
1 power snatch + 1 OH Squat

B.
5 rounds for time
12 x KB Russian Swings (53/35)
20 x Ab Mat Sit Ups

Tomorrow Coach Jeff will be competing in Seattle at The Cascade Classic

You can follow the action and results:
www.thecascadeclassic.com
www.floelite.com

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Post your results to the Whiteboard.

Thursday Training

A.
10 min EMOM
ODD: 20 sec crow or plank
EVEN: 2 x 10 sec on 20 sec off top of pull up hold

B.
2 rounds for time
800m run
50 x wall ball shots (20/14)

Post your results to the Whiteboard.

Wednesday Training

A.
In 6 sets work up to a heavy set of the following complex
3 push press + 3 push jerks

B.
3 intervals
Row 500m
Rest 3 mins between each
Record score for each on whiteboard
Go all out each interval

Post your results to the Whiteboard.

Tuesday Training

A.
In 7 sets work up to a heavy 3 of
Front Squat

B.
10-9-8-7-6-5-4-3-2-1 reps of
Pull Ups
Burpees

Post your results to the Whiteboard.

Monday Training

A.
In 7 sets work up to a heavy set of:
3 squat cleans

B.
10 min AMRAP of:
20 x double unders (or 10 attempts)
10 x dumbbell or KB box step ups (30/15 in each hand)
* set up a box or plates no higher than your knees. Even is ideal but scale accordingly

Post your results to the Whiteboard.

Friday Training

A.
8 min EMOM
Going up on weight every minute ff possible complete 2 power snatches

B.
Partner WOD for Time Complete:
2 x 200m Runs in relay style (1 each)
100 x Push Ups
100 x Slam Balls (20/10)
100 x Ab Mat Sit Ups
2 x 200m runs in relay style (1 each)
*Time is up when last 200m is complete
*aim to partition reps evenly

Post your results to the Whiteboard.

Thursday Training

A.
10 min EMOM
1st min: 20 sec of crow or plank
2nd min: :10 sec on 20 sec off of pull up hold over bar

B.
“Nancy”
5 rounds for time of:
400 meter run
15 Overhead squats (95/65 lbs)
*If you ran 3K yesterday you can do Nancy with 400m rows instead.
*Scale OH Squats accordingly

Post your results to the Whiteboard.

Wednesday Training

A.
In 6 sets work up to a heavy complex of
1 Strict Press + 2 Push Press + 3 Push Jerks

B.
For Time:
3K Row
(Sub 3K run if preferred – 6 CFSB laps = 3K)

Post your results to the Whiteboard.

Tuesday Training

A.
Front Squats
In 7 sets work up to a heavy 5

B.
21-15-9
Wall Ball Shots (20/14)
Pull Ups
Double Unders (or double under attempts)

Post your results to the Whiteboard.

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