Week of July 8, 2019

Monday

Warm Up / Mobility:  2 Rounds

20 cal assault bike + 10 pull ups + 10 barbell good mornings

Strength:  2 x 1000m row

*Rest 5 min between each

*Record both

WOD

5 Rounds for time:

15 KB Swings (53m/35)

200m run

2 Rope Climbs

*Mod 10 Strict Ring Rows

*15 min time cap

*EC: 70/53 KB swings and legless rope climbs 

Extra Credit

3x10 single arm KB row 


Tuesday

Warm Up / Mobility:  walking lunge down and back, x band walk down and back, 2 min front rack/lat stretch with band

Strength:  Establish 1RM Front Squat

Work on plank holds and pistol progression after you are finished.

WOD

 30 secs on 30 secs off, max reps in 5 mi. at each: 

    Assault Bike

    Pull Ups

    Front Rack Barbell Lunges (95m/65w)

    Burpees

    *You will stay on one exercise until the 5 min. are up 

    *Extra challenge: C2B pull ups and OH Barbell Lunges  

Extra Credit

Off


HIITuesday (6:30pm)

6 Rounds 400m Partner Relay runs (6 runs each)

WOD

 30 secs on 30 secs off, max reps in 5 mi. at each: 

    Assault Bike

    Pull Ups

    OH Dmbl Lunges (50m/35w)

    Burpees

    *You will stay on one exercise until the 5 min. are up  


Wednesday

Warm Up / Mobility:  3 Rounds

10 cal row + 3 HSPU (5 sec hold at top with 3 sec descent)

Strength:  Hang Power Clean & jerk 

    2-2-2-2-2

     *You may drop after first rep, but immediately back to bar

     *increase weight each set

     *record heaviest

WOD

For Time:

30 Hang Clean & jerk (95m/65w)

120 DUs (2x singles)

15 Hang Clean & jerk (135m/95w)

90 DUs

5 Hang Clean & jerk (185m/125w)

60 DUs

*15 min cap, scale weight as needed.

Extra Credit

3 Rounds: 25 push ups + 60 second plank hold or l-sit hold (accumulate time if needed)

 


HIIThursday (6:30pm)

 EMOM for 18 Min

Min 1- 20 Situps

Min 2- 15 KBS

Min 3- 10 Burpee

WOD

 Complete in 4 min x 5 Rounds

30 Jump Ropes

10 Jumping Squats

10 Box Jumps

30 Jump ropes

10 Pushups

10 Dmbl Snatch

30 Jump Ropes

*With remaining time AMRAP Wallballs

Rest 1 min after each round

 

 


Friday

Warm Up / Mobility:  3 Rounds

Even- 100m Run

Odd- 10 Wallballs + 4 Burpee

Strength:  Establish Max Effort Clean

*Work on Dips and L-sit holds after you are finished

WOD

 AMRAP 9 min.

    3 Squat Snatch (135m/85w)

    6 T2B

    9 Push Ups 

Extra Credit

 3 Rounds: 1 Turkish get up R arm + 10 leg lifts over KB + 1 Turkish get up L arm + 10 leg lifts over KB 


Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

 "Partner Up"

AMRAP in 36 min.

100 Cal Row

80 Wall Ball (20m/14w)

60 KB High Pulls (53m/35w)

40 Box Jump Overs (24m/20w)

20 Burpee C2B Pull Ups or MU

40 Cal Assault Bike

60 SH2OH (95m/65w)

80 Lunges

100 DUs 

*Every 4 min. each team must stop and complete 10 thrusters (95m/65w) and 10 pull ups before continuing. 

*Split reps however