Week of August 12, 2019

Monday

Warm Up / Mobility:  3 Rounds

Even- 8 KBS + 8 KBHP

Odd- 10 Wallball + 2 Burpee

Strength:  Push Jerk 5 x 2

WOD

1min max rep S2OH(95/65)

1min max rep T2B

1 min max rep Barbell Lunges(95/65)

1min max rep Hand release Push Ups

1 min max cals on Assault Bike

1 min rest

3 Rounds

  • This will be a FGB style wod, you will cycle through each station on a running clock and get 1 min rest b/t each round

  • Record total reps 

Extra Credit

 Plank hold

   3 attempts for max time, rest 1 min between attempts

   * record total time of the 3 attempts 


Tuesday

Warm Up / Mobility:  3 Rounds

Even- 10/8 Cal Row

Odd- 10 Walking Lunges + 10 Air Squats

Strength:  Front Squat 5 x 5 @ 75%

WOD

 For Time:

21 Hang Power Cleans (115/75),

21 Lateral Barbell Burpees,

100 Double-Unders
15 Hang Power Cleans (135/95),

15 Lateral Barbell Burpees,

75 Double-Unders
9 Hang Power Cleans (165/105),

9 Lateral Barbell Burpees,

50 Double-Unders

*3 times singles

*20 min cap

*Rx+ 135/95, 165/105, 185/125

Extra Credit

3x15

Partner Med ball Sit-ups


HIITuesday (6:30pm)

Sled Pull/Drags

WOD

18 Min AMRAP

5 Devil Press

10 Wall Ball

15 Cal Row

20 Sit Ups

25 Jump Ropes

 


Wednesday

Warm Up / Mobility:  3 Rounds

Even- 10/8 Cal Row

Odd- 10 Walking Lunges + 8 Tuck Jumps

Strength:  Deadlift 5 x 3 - work up to a heavy 3

WOD

 For Time:

800m Run

then,

7 Burpee Pull Ups

7 Dips

7 HSPU's

7 Box Jumps(24/20)

 7 Rounds

   * Record time

   *Rx+ Strict Dips and HSPU's

*18 min cap 

Extra Credit

 

 


HIIThursday (6:30pm)

 EMOM x 20 Min (5 Rounds)

Min 1- 10 Cal Bike

Min 2- 30 Second L-Sit hold

Min 3- 10 Wall Balls

Min 4- 30 Second Plank Hold

WOD

 3 RFT

15 Box Jumps

15 OH Dmbl Lunges

15 Dmbl Hang Clean + Jerk

400m Run

 

 


Friday

Warm Up / Mobility:  3 Rounds

Even- 10/8 Cal Row

Odd- 8 KBHP + 4 Burpee

Strength:  Clean 5 x 5 @ 75%

WOD

 For Tme: 

Bench Press(135/95)

21-18-15-12-9

 Run 400m after each round, you will finish with your run.

  • Scale weight appropriately, pick a weight you know you can do 12-15 reps unbroken to begin with

  • 20min time CAP

  • E.C use 165/115 

Extra Credit

3 x 20 Hammer Curls

 


Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

“Oregon District 9”

Buy-in: 400m Run

Then 9 Rounds

8 Strict Pull-ups

4 Squat Cleans (185/135)

19 Push-ups

Cash Out: 400m Run

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