Week of July 15, 2018

Monday

Warm Up / Mobility:  2 Rounds - 250m row, 10 Burpees

Strength:  OHS from the Floor 3x8

  • Complete weighted dips between each set (3x8)

WOD

5 Rounds for Time 

    7 Hang Power Cleans (135/95)

    11 T2B

    16 Box Jumps

*15 min time cap

*Rx+ 165/105 and Box Jump overs 

Extra Credit

L-sit holds for max time - 3 attempts

 


Tuesday

Warm Up / Mobility:  3 Rounds

Even- 10 Wall Balls + 4 Burpee

Odd- 10/8 Cal Row

Strength:  Front Squat 4x8 @ 70%

WOD

 1 Front Squat (155/100)

    10 HSPU

    2 Front Squat

    9 HSPU

    3 Front Squat

    8 HSPU

    4 Front Squat

    7 HSPU

    5 Front Squat

    6 HSPU

    6 Front Squat

    5 HSPU

    7 Front Squat

    4 HSUP

    8 Front Squat

    3 HSPU

    9 Front Squat

    2 HSPU

    10 Front Squat

    1 HSPU

*E/C 185/120 and Strict HSPU 

*18 min time cap

Extra Credit

3 Attempts max plank hold, rest 60 seconds between each attempt. Record total time


HIITuesday (6:30pm)

Teams of 3- Max cal row in 15 Min

-Alt every 10 cal

WOD

Wall Balls

KBS

KBHP

Dmbl S2OH

*Start at 1 rep of each, add 1 additional rep every round for 15 min 


Wednesday

Warm Up / Mobility:  3 Rounds

Even- 10/8 Cal Row

Odd- 16 Walking Lunges + 10 Jumping Squats

Strength:  Mute Sports Double Under Clinic

WOD

Every 6 min for 4 Rounds

Bike 15/10 Cal

10 Dmbl Snatch

  10 OH Dmbl Lunge

10 Pullups

10 Burpee

*Rx+ 15 reps at all movements

Extra Credit

Deadlift 5X5

 


HIIThursday (6:30pm)

Min 1- 20 Jumping Lunges

Min 2- 30 Second Plank Hold

Min 3- 40 Jump ropes 

*18 Min (6 rounds)

WOD

 In 3 Min:

Run 400m

-With remaining time AMRAP:

*1 min rest b/t rounds

Round 1 - Box Jump Overs

Round 2- Ring Rows

Round 3- Dips

Round 4- Box Jump Overs

Round 5- Ring Rows

Round 6- Dips

 

 


Friday

Warm Up / Mobility:  3 Rounds

Even- 10 Medball Clean Wallballs

Odd- 20 Jump ropes + 10 Pushups

Strength:  Clean 4x8 @ 70%

WOD

 For Time

    8oom Run

            3 Rounds

        50 Double Unders

        20 Burpees

   800m Run

            3 Rounds

        25 Double Unders

        10 Burpees

*Record time 

*You will run 800m only twice, each is a buy in for the following 3 rounds 

*25 min Cap

Extra Credit

Off

 


Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

Partner up

    In 16 Min

A) 20 Cal Row

    60 Jumping air squats

B) 30 Cal Row

    50 Double Unders

C) 40 Cal Row

    40 KBS (53/35)

D) 50 Cal Row

    30 Thrusters (75/55)

---Each section must be completed by only one person, you choose the order.

---Rest with remaining time of 16 min---

At 16 min on a running clock begin 17 min AMRAP

    15 Squat Cleans (75/55)

30 Box Jump Overs

15 S2OH

30 DL

15 Power Snatches

30 Front Rack Lunges

---reps may be split however you want---

Record time for part A and AMRAP score for B