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Monday 07.01.19
Strength Squat Stamina 12 Min EMOM Odd - 3 Front Squats Even - 6 back Squats (60% of 3rep back squat) WOD “FishOut Of Water” For Time 2000m row Directly into 10 rounds: 3 PC 155/105# 6 Push-up 9 Air Squats
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Friday 06.28.19
Strength On the 1:30 x 7 sets 30 DU 2 HSC 1 Split Jerk Set 1@60% Set 2@65% Set 3@70% Set 4@75% Set 5.6.7 build to a moderate load WOD (For Time) 400m run 21 Clusters 95/65 200m run 15 Thrusters 105/85 100m run 9 Push Jerk 115/105 Thursday 06.27.19
Active Recovery -Cal Row/Assault- R40/A20* 50 DU* R30/A30* 50DU* R20/A40* (15 GHDSU after each *) Post WOD Mobility Wednesday 06.26.19
Strength Pausing OHS Set 1 @ 40% Set 2 @ 45% Set 3 @ 50% Set 4 @ 55% Set 5.6.7 @ 60% WOD “Nancy” (5RFT) 400m run 15 OHS 95/65 Tuesday 06.25.19
Strength Hang Power Clean Complex On the 1:30x5 Sets 1 Hang Clean Pull 1 Hang Clean High Pull 2 Hang Power Cleans Set #1 - 50% of 1RM Clean Set #2 - 55% of 1RM Clean Sets #3.4.5 - 60% of 1RM Clean WOD "Water Break" Part #1 4Min AMRAP 27 HPC (95/65) 27 Burpees Over Rower 27/21 Calorie Row Rest 4:00 "Water Break" Part #2 4Min AMRAP 21 HPC (115/85) 21 Burpees Over Rower 21/15 Calorie Row Rest 4:00 "Water Break" Part #3 4 Min AMRAP 15 HPC (135/95) 15 Burpees Over Rower 15/12 Calorie Row Monday 06.24.19
Strength-Front Squat 1 Tempo Pausing FS 1 FS Set 1 @ 60% Set 2 @ 65% Set 3.4.5 @ 70% WOD “Jack Daniels” For Time 1000m run 50 Thrusters 65/45# 30 C2BPU L2 - Pull-ups L1 - Jump Pull-ups June 06..21.19
Strength - Deadlift E2MOM x 6 3 reps @ 70% 1 rep @ 75% 3 reps @75% 1 rep @ 80% 3 reps@ 80% 1 rep @ 85% ************** 12:00 Time Cap to build to a heavy at each
WOD 800m run 40 DB Snatch 50/35 200m DB run 50/35 30 Pull-ups 20 Burpee Box Jumps 24/20 Thursday 06.20.19
Active Recovery WOD 3rds 25/20 Cal Row 50’ HS Walk **Box HS Walk **HS Shoulder Taps Into.... 3rds 15/12 Cal Assault 5 Strict PU 10 pushups 15 air squats **Banded strict pull-ups **Seated BB pull-ups Into.... 3rds 200m run 21 GHDSU 21 Hip Ext **Sit-ups **Superman’s Post WOD Mobility Wednesday 06.19.19
Strength - Snatch Complex E2MOM x 5 1 HPS 2 PS 3 OHS Set 1 @ 60% Set 2 @ 65% Set 3.4.5 (build to a heavy) WOD - “Bartender” (10 Min AmRaP) 12 DL 9 OHS 6 HPS RX 115/85 L2 95/65 L1 65/35 Tuesday 06.18.19
Strength/Skill Max Rep Strict HSPU Modification ***DB Press ***BB half press Max Rep Strict Pull-ups Modification ***Banded Strict WOD “Helen” (3RFT) 400m run 21 KBS 12 Pull-ups Rx 53/35 L2 35/26 L1 26/13, seated BB pull-ups |
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