Week of July 1, 2019

Monday

Warm Up / Mobility:  3 Rounds

Even- 10/8 cal row

Odd- 8 Wallballs + 4 Burpee

Strength:  Deadlift 5 x 5 (Will be completed after the workout

WOD

 “Fran”

21 - 15 - 9

Thrusters (95/65)

Pullups

*Partner Up to count reps 

*10 min time cap

Extra Credit

Off

 


Tuesday

Warm Up / Mobility:  2 Rounds - 10 cal bike, 200m run 10 pushups

Strength:  Snatch

        A) Spend 20 mins working to a heavy single

                  * Record weight

        B) Take 110% of best snatch and complete 5 snatch Pulls

WOD

  7 Rounds For Time:
7 Overhead Squats 135/95
7 Handstand Push Ups
7 Bar Facing Burpees

  * Record time, 18 min cap.

  *E.C. OHS 165/115 and strict HSPU's 

Extra Credit

Row 1000m at a recovery pace


HIITuesday (6:30pm)

Max distance Row with partner in 12 min, alt every 250m

WOD

Every 6 Min for 5 Rounds

10 Burpee over Dmbl

10 Dmbl Hang Clean + Jerk (50/35)

10 Dmbl Goblet Squat

20 Jump Rope

200m Run

-Rest with remaining time 

-Scale as needed to have at least 60 seconds rest


Wednesday

Warm Up / Mobility:  3 Rounds - 200m Run, 5 Burpees

Strength:  Bench Press

                      - 5x3, work up to a heavy set of 3, then drop to 85% of best effort and complete one max set at that weight.

                     - Record weight

WOD

 For time:

21 Cal Row

21 OH Dmbl Lunge (50/35)

21 Dips

400 Meter Run

15 Cal Bike

15 OH Dmbl Lunge (50/35)

15 Dips,

400 Meter Run

9 Cal Row

9 OH Dmbl Lunge (50/35)

9 Dips

400 Meter Run

* Record time 18 min cap

Extra Credit

3x15 Partner med ball sit ups 


Thursday 4th of July (9:00am only)

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD 

 5 Rounds For Time

  • 22 Kettlebell Swings (70/53)

  • 22 Box Jumps (24/20)

  • 400 meter Run

  • 22 Burpees

  • 22 Wall Balls (20/14 lb)

Complete solo or with a partner


Friday

Warm Up / Mobility:  2 min. couch stretch, 2 min. banded lat stretch, 15 goblet squats, 15 kb swings, 2 min couch stretch, 2 min. banded lat stretch

Strength:  Spend 10 min warming up your lifts

WOD

 Starting on the 0:00…

Every 90 secs for 8 rounds complete 3 Back Squats(80-85%of 1RM)

Rest 3:00

Starting on the 15:00…

Every Minute on the Minute for 9 mins

1 Squat Clean and Jerks (80-85%)

Rest 1:00

Starting at the 25:00

“Death by Toes to Bar”
Complete 1 Rep on the First Minute
Complete 2 Reps on the Second Minute
… And so on until…

*If you think you are going to get more than 15 T2B, start at 5 the first minute

Post Loads and round completed on T2B

Extra Credit

3x10 DB push Ups

3x10 Hammer curls 


Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

16 Rounds For Time

    10 S2OH (115/85)

    10 One Arm KB Snatch (53/35)

    10 Burpees

    10 Front Squats (115/85)

    200m Run

*One person works at a time

*Alternate movements

* Record time (35 min cap)

* E.C. 155/105