Uncategorized

Friday, August 15

Warmup:
3min jump rope
2min lunges
1min abmat situps
3min open stretch

Lift: Push Press
8×2 @60%

WOD:
12min AMRAP
3 bar muscle ups
6 deadlifts (275/205)

Next Level:
3×8 barbell good morning
3×20 russian kb swings
3×10 back extensions

Thursday, August 14

Warmup:
500m row
then 2 rounds
8 hang power clean (empty bar)
8 good morning
8 front squat

Mobility:
1min wrist stretch
1min banded wrist stretch
(each arm)

WOD:
HEAVY GRACE
30 clean and jerks for time
155/105

Next Level:
3×10 strict toes to bar
3x max handstand hold

Wednesday, August 13

Warmup:
1:00m 75ft run
20 kb swings
1:00m 75ft run
20 figure 8′s
2 rounds

Skill: 3×3
strict muscle ups
or
3×6
deadhang pullup

WOD:
400m run
then
10 Shoulder Press (95/65)
10 Toes to bar
5 rounds
then
800m run

Next Level:
400m sled pull- backwards

Tuesday, August 12

Warmup:
500m row
3rounds
5 pullup – 10 pushup- 15 squat
then
Banded Anteiror Hip Stretch
10 forward/left/right x 2

Skill: Review Wallball (front squat/push press)

WOD:
EMOTM for 20min
even: 75ft sprint – 5 wallball
odd: 75ft sprint- 5 burpees

Next Level:
1 rep max pullup
3x1min battling rope

Saturday, August 9

For time:
30 reps push press, 65/ 45
20 ab mat situps
400m Run
20 push press
30 ab mat situps
400m run
10 push press
40 ab mat situps
400m run

Friday, August 8

Lift: Push Press
8×2 @50%

WOD:
10 dead lift 135/95
15 back squats
20 wall walks
25 KB swings 55/36
30 Lunges R+L=1
For time

Next Level:
3×8 glute ham raise
3×20 back extensions
100 banded leg curls

Thursday, August 7

Mobility:
Banded Anteiror Hip Stretch
10 forward/left/right x 2

Throwdown Thursdays

WOD:
“Fran”
21-15-9
Thrusters 95/65
Pull-ups
Scaled: thin green band
65/45
Scaled Plus: Any other Band
45/35

Next Level:
3×10 strict toes to bar
3×5 russian dips
3×20 ghd situps

Wednesday, August 6

Skill Work:
10min working rope climb technique

WOD:
4 RFT
Row 200m
2 rope climbs
10 KB snatch L+R=1 (55/36)

Next Level:
3×8 glute ham raise
3×20 back extensions
100 banded leg curls

Tuesday, August 5

Mobility:
2min smsah each calf

WOD:
400m run buy in
9.15.21
clean and Jerk 115/95
box jumps
400m run cash out

Next Level:
3×10 strict toes to bar
3×5 russian dips
3×20 ghd situps

Monday, August 4

Lift: Sumo Deadlift
8×2 @ 50%

WOD:
alternating EMOTM increase reps by 2 each minute start with 2 reps
Wall balls 20/14
Burpees

Next Level:
3×8 glute ham raise
3×20 back extensions
100 banded leg curls