Week of July 22, 2019

Monday

Warm Up / Mobility:  3 Rounds

Even- 10 KBS + 5 Burpee

Odd- 10 Barbell Thruster + 6 FR Lunges

Strength:  Push Jerk 5x3

Work on Pistol progression after strength

WOD

For Time:

Dead lifts(225/155)

Box Jump overs(24/20)

T2B

21-15-9

*12 min CAP

Extra Credit

 3x15 Partner med ball sit ups 


Tuesday

Warm Up / Mobility:  3 Rounds - 10 Step X-band walk L+R, 10 Lunges, 5 Burpee

Strength:  Front Squat 4 x 6 @ 75%

-5-10 Strict Pullups x 4 sets, after Front Squats

WOD

400m Run

50 double-unders

500m Row

50 double-unders

1k Assault Air Bike

50 double-unders

250m Row

50 double-unders

200m Run

* Record time, 18 min cap

*Spend 90 seconds attempting double unders (No singles today)

Extra Credit

3 x 15 Glute Ham Bridge


HIITuesday (6:30pm)

-Double Under Tabata

-Core Work

-Double Under Tabata

WOD

3 Rounds, 1 min at each station, rest 30 seconds between. Rotate after all 3 rounds

-Cal Row

-Cal Bike

-Box Jumps

-Cal Ski 

-Burpee

-KBS


Wednesday

Warm Up / Mobility:  3 Rounds

Even- 10 PVC Disconects + 5 Burpee

Odd- 10 barbell Push Press + 3 Power Snatch

Strength:  EMOM for 12 min Power Snatch Complex

-High Hang PS, Hang PS, Power Snatch

*Complete 1 unbroken complex EMOM for 12 min

WOD

 For time:

15 handstand push-ups

9 back squats (185/125)

20 burpees over the bar

15 handstand push-ups

15 front squats (155/105)

20 burpees over the bar

15 handstand push-ups

21 overhead squats (115/75)

20 burpees over the bar

* 20 Min time Cap

*E.C. 225/155, 205/135, 185/125

* Modify weight as needed so that weight can be decreased for each squat movement 

Extra Credit

Foam Roll / Lax ball

 


HIIThursday (6:30pm)

Group Warm up

Bring Sally Up x2 . Pushups and Airsquats.

WOD

 4 Min work 1 Min Rest x 5 Rounds

30 KBHP

30 Burpee Pullups

60 Situps

30 Barbell Curls

30 Mtn Climbers

60 Situps

*Every Round begins with 200m run and 3 Devil Press then begin where you left off.

 

 


Friday

Warm Up / Mobility:  3 Rounds

Even- 10/8 Cal Row

Odd- 4 Devils Press + 5 jumping air squats

Strength:  Clean 4 x 6 @ 75%

-Work on HS Holds/walks after strength

WOD

50 Pull-ups
800 meter run
50 Thrusters(95/65
800 meter run

*E/C C2B and 115/75

*20 min cap

Extra Credit

50 Cal on Assault bike at recovery pace 

 


Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

In 3 person teams complete the following for time:

A) 6 Rounds:

5 Front Squats (135 / 95)

10 Dmbl Snatch (50/35)

15 Med Ball Sit-Ups(20/14)

—-75 Syncro Wall Balls—-

B) 6 Rounds

5 Clean & Jerk (135 /95)

10 Box Step ups with Dmbl (50/35)

15 DUs (3x singles)

—-75 Syncro Wallballs)

C) 6 Rounds

5 Power Snatches (135/95)

10 Burpee over Box

15 Goblet Squats with Dmbl

*Partner 1 completes one full round 5-10-15, Partner 2 holds Wallball, partner 3 rests. After partner 1 completes a full round then rotate. Each person will complete 2 full rounds at A, B and C.

*35 min cap