Uncategorized

Tuesday, July 21

Warmup:
10 shoulder rollout
10 around the world
10 db windmill (total)
x3

Corrective Movements:
3×20 bamboo bench press
3×20 banded face pull

WOD:
5 shoulder press (115/75)
10 abmat situp
200m row
x5

Capacity:
5 shoulder press (75/35)
10 abmat situp
200m row/run
x5

Cool Down:
1min lat smash each side
2min thoracic spine stretch
———————————–
Vir(agos) 7:00-8:00am
10 push jerk
20 banded low row
:30 plank
400m row
:30 plank
20 box step up
10 medball clean
x3

Monday, July 20

Warmup:
200m row
10 box step downs each leg
10 clam shell
x3
*5 per leg

Corrective Movement:
3×20 banded leg curls
3×10 seated barbell gm

WOD:
21 18 15 12 9
medball clean
*200m run with med ball
afer each round

Capacity:
same

Cool Down:
2min IT Band Smash each side
—————————————
Vir(agos) 7:00-8:00am
400m run
then
20 v-up
10 pullup
5 bench press
x4
800m run
then
20 walking lunges
10 russian kb swings
5 ohs
x4
then
400m run

Saturday, July 18

Warmup:
:30 jumping jack
:30 lunge step
:30 spiderman
:30 scorpion
x2

Review:
10min review floor press technique

PARETNER WOD
10 floor press
20 burpees
30 wallball
400m run
AMRAP in 30min
*split work anyway

Capacity:
same

Cool Down:
partner IT band
barbell smash

Friday, July 17

Warmup:
1min jump rope
:30 squat
:30 burpees
x3

Corrective Movements:
3×10 floor press
3×10 inverted row
*ring or barbell

WOD:
21 15 19
medball clean
CONSECUTIVE double under
rest 3 min
1 mile run or 2000m row

Capacity:
10 medball clean
20 double under/ 40 singles
:30 plank
AMRAP in 12min

Cool Down:
1min calf smash
1min shin smash
each leg

Thursday, July 16

Warmup:
10 shoulder rollout
10 around the world
10 db windmill (total)
x3

Corrective Movements:
3×10 glute ham raise
3×10 lateral lunge
*10 each leg

WOD:
1 rope climb
3 strict hspu
5 deadlit (405/255)
rest 1min
x4
*use 70-80% of 1 rep max
on deadlift

Capacity:
5 pullup
7 push press
9 barbell good monrings
x5
*use push press bar for gm

Cool Down:
2min frog stretch
1min rest
2min lower back stretch
——————————————–
Vir(agos) 7:00-8:00am
2k row
then
10 press
20 pullup
30 ring fallout
x3
then
:30 plank
30 mt climber
30 russian kb swings
30 banded good morning
x3
NOT FOR TIME
400m sled pull

Wednesday, July 15

Warmup:
75ft sled pull backwards
75ft bear crawl or 5 inch worms
x3

Grip & Ab Work:
Tabata False Grip hold
or hang on the bar
then
:30 plank
:30 rest
x4

WOD:
10 sledge hammer stirkes per side
10 box jump over
400m run
x4

Capacity:
10 abmat situp
10 box jump
400m run
x4

Cool Down:
2min calf smash
each leg
————————————————-
Vir(asos) 7:00-8:00am
‘Kelly’
400m run
30 box jump
30 wallball
x5

Tuesday, July 14

Warmup:
10 shoulder rollout
10 kip swings
10 kicks on the wall
x3

Corrective Movements:
3×10 barbell jm press
3×10 db row
*10 each side

WOD:
3 tire flip
12 alternating kb or db santch
10min AMRAP

*select weight you want
try to push it

Capacity:
15 deadlift
10 barbell hang snatch
5 ohs
AMRAP in 15min
*use one bar

Cool Down:
2min figure 4
each side

———————————————

Vir(agos): 7:00-8:00am
5 hang snatch
10 ohs or goblet squat
15 pullup
20 russian twist
x4
then
10 bench press
20 lunge steps
:30 plank
40mt climbers
4 rounds

Monday, July 13

Warmup:
200m row
1min smash IT band
*each side
x2

Corrective Movements:
3×10 weighted barbell box step up
*10 each leg
3×8 banded inverse curls

WOD:
Twisted Cindy
5 dead hang pullup
10 ring pushup
15 back squat (95/65)
AMRAP in 10min
*bars from floor

Capacity:
Cindy
5 pullup
10 pushup
15 air squat
AMRAP in 20min

Cool Down:
1min lat smash
each side

————————————-
Vir(agos) 7:00-8:00am
1 rope climb
10 burpees
20 ring row
30 sledge hammer
40 banded push down
x4
then
200m farmers carry
10 sumo deadlift
20 atomic situp
30 box jump
40 kb swings
x3
then
5min airdyne

Saturday, July 11

Warmup:
killer warmup

Skill Work:
10min review
rope climb
wrap/hook

WOD:
1 rope climbs
10 burpees
15 ctb pullup
AMRAP in 20min

Capacity:
1 rope climb or 3 rope lowers
10 burpees
15 pullup or ring row
AMRAP in 20min

Friday, July 10

Warmup:
1min jump rope
:30 squat
:30 burpees
x3

Corrective Movement:
5 pusup
5 close pushup
5 wide pushup
x4

WOD:
20 ghd situp
40 double udner
60 wallball
rest 3 min
x2

Capacity:
20 abmat situp
60 single unders
30 wallballs
x4

Cool Down:
1min IT band smash
1min tear drop smash
each side

—————————————-
Vir(agos) 7:00-8:00am
5 tire flips
10 ring pushup
15 air squat
AMRAP in 15min
then
2min rest
5 good mornings
10 inverted row
16 side bends
shuttle run
15min AMRAP