Uncategorized

Friday, August 29

Warmup:
200m row
10 shoulder rollout
10 kip swings
10 air squat
10 spiderman

Lift:
Push Press
1rpm

WOD:
14 min EMOTM
4 Front Squats (No Rack) 155/125
1 Rope Climb

If fall off pace, turns into AMRAP
Front Squat = ~40-50% 1RM

Next Level:
3×10 barbell box step up
3×10 seated good morning
100 banded leg curls

Thursday, August 28

Throwdown ThursdaysWarmup:
75ft jog
75ft backward jog
75ft grapevine (down and back)
75ft high knees
75ft butt kicks
x2

Mobility:
2min Lat smash

WOD:
100 burpee pullups
for time

Rx: as written
Sc: step on box jumping pullups
Sc+: 75 reps step on box jumping pullups

Everyone should be burning and coughing, doesn’t matter division

Next Level:
3×20 back extension
100 banded face pulls

Wednesday, August 27

Warmup:
:30 jumping jacks
:30 lunge
:30 spiderman
:30 scorpion
2 rounds for time

Mobility:
2min calf smash each leg (using kb)

Partner WOD:
Team Annie
50-40-30-20-10
DU
Situps

“One person does DU, one Situps.
When complete, switch positions. Each person will do the full workout”

Next Level:
400m sled pull

Tuesday, August 26

Warmup:
75ft jog
10 burpees
75ft jog
10 air squats
3 rounds

Skill:Turkish Getup
Review movement unloaded
3×3 each arm with a kb (light to medium weight)

For Time:
200m run
30 kb swings 53/36
40 bx jumps
50 pushups
40 bx step ups
30 Russian kb swings
200m run

Next Level:
5min rolling out with a lacrosse ball
3×5 muscle ups or box transitions
3x max time plank holds

Monday, August 25

Warmup:
1min jump rope
1min abmat situp
:30 pushup
:30 kip swing

Lift:
Sumo Deadlift
1prm

WOD:
3 RFT
500m row
15 medball cleans
10 MIN CAP

Next Level:
3×8 glute ham raise
3×20 abmat situp

 

Saturday, August 23

WOD:
12 Burpees
9 Russian KB swing (70/55)
6 Toes to bar
3 Deadlift (205/155)
15min AMRAP

Friday, August 22

Warmup:
1min jump rope
1min abmat situp
:30 pushup
:30 spiderman

Lift:
Push Press
8×2 @70%

WOD:
400m run
then
20 ring pushup
20 wallball situp
20 pistols (r+l=1)
then
400m run

Next Level:
3×8 barbell good morning
3×10 back extensions

Thursday, August 21

Warmup:
500m row
40 air squat
30 abmat situp
20 pushup
10 pullup

Mobility:
2min lat smash

Throwdown Thursdays

WOD:
50 Back squat (95/65)
40 Hang clean (95/65)
30 Push jerk (95/65)
20 Front rack lunge (R+L=1)

*Scaled (75/55)
*Scaled plus (45/35)

Next level:
10min working on a ‘goat’ – something you wished you had the time to work out, but never make the time

Wednesday, August 20

Warmup:
:30 jumping jacks
:30 air squat
:30 plate jumps
:30 spiderman
2 rounds

Mobility: (NO it’s not sexy – but YEST IT IS IMPORTANT)
2min Quad Smash with Barbell (each leg)
2min Calf smash with barbell (each leg)

WOD:
12 min AMRAP:
10 Box jumps
5 Ring dips
1 Rope climb

Next Level:
400m sled pull – forward

Tuesday, August 19

Warmup:
200m jog
10 burpees
10 abmat situps
3 rounds

Skill: 5min
EMOTM 4 pistols (each leg)

WOD:
2 Rounds:
1 min Row for cal
1 min Rest
1 min Wall ball
1 min Rest
1 min Pull up
1 min Rest
1 min Sledgehammer strikes
3 min rest before round 2

Next Level:
3×20 band pull apart
3x1min battling rope