Friday, August 16 2019
Strength: Back Squat
60% x 5 reps
70% x 5 reps
80% x 5 reps
WOD: 2RFT
20 Cal Bike or 30 Cal Row
20 Front Rack Lunges 115/75
40 Double-unders
Immediately into…
2 Rounds
15/12 Cal Bike or 20 Cal Row
12 Front Rack Lunges 135/95
30 Double-unders
Thursday, August 15 2019
Strength: 4-5 Sets of
Hip Thrusts x 10 reps
Immediately into..
Lateral Raises x 12-15 reps per side
Immediately into..
Bent Over Row x 8 reps
WOD: AMRAP 15
8 Toes to Bar
8 Alt. DB Snatch 50/35
8 Push-ups
Wednesday, August 14 2019
WOD: EMOM 10
1)15/12 Cal Row
2)3 Power Cleans (climbing)
EMOM 10
1)12/8 Cal Bike
2)3 Bench Press
EMOM 10
1)60 Double-Unders
2)Max Russian KB Swings 70/53
•3 minute rest between EMOM’s
Tuesday, August 13 2019
Strength: Deadlift
50% x 5 reps
60% x 5 reps
70% x 5 reps
WOD: For Time
“Jackie”
1,000m Row
50 Thrusters 45# (do not drop the bar!)
30 Pull-ups
Monday, August 12 2019
Strength: Every 2 minutes for 20 minutes;
10 Toes to Bar
1 Hang Power Snatch
1 Power Snatch
*climbing in weight
WOD: EMOM 12
1)Max American KB Swings 53/35
2)Max Burpee Box Jump-Overs 24/20
3)Rest
Saturday, August 10 2019
SWEAT: In Teams of 2, For Time
60-50-40-30-20-10
Cal Bike
Pull-ups
Box Jumps 24/20
Push-ups
*200 Double-unders after each round
Friday, August 9 2019
Strength: Jerk
60% x 5 reps
70% x 5 reps
80% x Max reps
WOD: 3RFT
30 Russian KB Swings 70/53
25 Push Press 75/55 (ADV: 95/65)
20/15 Cal Row
15 Toes to Bar
L2: 65/45
L1: 55/35
Thursday, August 8 2019
WOD: For Time
800m Run
15 Rounds
5 Wall Balls 20/14
3 Burpees
1 Power Clean 185/135 (ADV: 225/155)
800m Run
15 Rounds
5 Wall Balls 20/14
3 Burpees
1 Power Clean 185/135 (ADV: 225/155)
*35 min CAP
Wednesday, August 7 2019
Strength: Back Squat
65% x 5 reps
75% x 3 reps
85% x 1 rep
95 x 1 rep
100%+ x 1 rep
WOD: AMRAP 3
6 Cal Bike
6 Front Rack Lunges 115/75
AMRAP 3
6 Push-ups
6 Front Squats 115/75
AMRAP 3
6 Cal Bike
6 Front Rack Lunges 115/75
AMRAP 3
6 Push-ups
6 Front Squats 115/75
Rest 1 minute between each AMRAP
Tuesday, August 6 2019
Strength: EMOM 16
1)Overhead Squat x 2 reps (off the rack)
2)10/7 Cal Bike or 12/10 Row
WOD: For Time
21-15-9
Overhead Squat 95/65
Bar Over Burpees
Accessory Work:
200m OH Single Arm KB Carry
Monday, August 5 2019
Strength: Deadlift
75% x 5 reps
85% x 3 reps
95% x 1 rep
100%+ x 1 rep
WOD: AMRAP 5
5 Power Cleans 115/75
5 Toes to Bar
5 Push Press 115/75
5 C2B Pull-ups
Rest 1 minute, repeat for 3 rounds
L3:95/65, chin over bar pull ups
L2: 75/55
L1: 65/45
SWEAT: For Time
800m Run (school st)
10 Rounds
5 Burpees
7 Air Squats
9 V-Ups
800m Run
10 Rounds
5 Push-ups
7 Jump Squats
9 Sit-ups
WOD: EMOM 12
Odd: 8 Bench Press
Even: 12/10 Cal Row
Rest 2 minutes
EMOM 12:
Odd: 14 Russian KB Swings 70/53
Even: 14 Goblet Lunges
Strength: Tabata (8 rounds each: 20 seconds on,10 second rest)
Banded Tricep Pull-downs
Sit-ups
Banded Bicep Curls
WOD: 5RFT
10 Box Jump-Overs 24/20
10 Ring Dips
200m Run
Strength: Every 2 minutes for 20 minutes
10/7 Cal Bike
3 Power Snatches @75%
WOD: 3RFT
21 Alt. DB Snatches 50/35
15 Front Squats 115/75
9 Toes to Bar
Strength/Skill: EMOM 20
1) 5-7 Strict HSPU (ADV: add a deficit)
2) 3 Deadlifts 70-75%
WOD: AMRAP 15
50 Double-Unders
5 Hang Power Cleans 135/95
12 Burpees
Round 2: 155/105
Round 3: 165/110
Round 4: 175/115
Round 5: 185/120
Round 6: 195/125
Round 7: 205/130
Strength: Back Squat
65% x 3 reps
75% x 3 reps
85% x Max reps
WOD: 3RFT
15 Thrusters 115/75
15 Toes to Bar
15/12 Cal Bike
L2: 95/65
L1: 75/55
Ski Cals: 15/12 Cals
Row Cals: 18/14 Cals
Run: 400m Run
SWEAT: In Teams of 2, 35 minutes to complete…
800m Run (school street)
40 Wall balls 20/14
50 Cal Row, Bike, Ski
60 Goblets Lunges 53/35
70 Burpees
80 Partner WB Sit-ups
90 American KB Swings 53/35
100 Double-unders
*Divide the work as needed
Skill: Muscle-ups
Progressions:
(1) Banded Ring MU
(2) Ring Dips
(3) Pull- UPS
Strength: Front Squat
60% x 5 reps
70% x 5 reps
80% x Max reps
15/12 Cal Bike after every set
WOD: AMRAP 12
12 Box Jumps 24/20
10/7 Ring Dips (ADV: 5 Muslc-ups)
12 KB Swings 70/53
Strength: EMOM 20
Odd: 3 Hang Power Cleans (climbinhg)
Even: 10 Toes to Bar
WOD: 4RFT
400m Run
30 Sit-ups
20 Push Press 95/65
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