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Friday July 18
Strength - Deadlifts (Wendler Week 2) - 90% of 1RM) Warmup - 5x2 Set 1 70% 3 reps Set 2 80% 3 reps Set 3 90% 3+ reps WOD - FGB ( 3 rounds) Wall Ball 20/14 Push Press 75/55 Box Jump 20' SDHP 75/55 Calorie Row Rest
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Thursday July 17 Skill/Strength - GOAT Work (Increasing weight each round) Power Clean 5 x 5 Min EMOM Rest 1 min 4 X 4 Min EMOM Rest 1 min 3 x 3 Min EMOM Rest 1 min 2 X 2 Min EMOM Rest 1 min 1 every 30 seconds for 5 minutes Wednesday July 16
Strength - Bench Press or Press (Wendler Week 2) Warmup - 5x2 Set 1 70% 3 reps Set 2 80% 3 reps Set 3 90% 3+ reps WOD - 5 RFT Rx 5 OH Squat 135/95 10 burpee over bar 15 SDHP - 53/35 L2 SDHP- 44/26 OHS - 105/65 L1 SDHP - 26/13 OHS - 75/351 Tuesday July 8 Skill - L Pull-ups or L Holds WOD 1 - 10 min amrap 100m run 20 pistols (alt) 1 legless rope climb Rest 5 minutes WOD 2 - 10 min amrap 100m 20 DB Snatch 50/30 20 DB Russian Twist L2 100m run 20 plate pistols (alt) 1 rope climb Rest 5 minutes 100m 20 DB Snatch 40/20 20 DB Russian Twist L1 100m run 20 Assited pistols (alt) 1 knotted rope climb or 3 pulls Rest 5 minutes 100m 20 DB Snatch 30/10 20 DB Russian Twist Monday July 14
Strength - Back Squats or Front Squats (Wendler Week 2) Working # - 90% of 1RM Warmup - 5x2 Set 1 70% 3 reps Set 2 80% 3 reps Set 3 90% 3+ reps WOD Rx Buyin - 100 DU 21,15,9 KB Swings 53/35 Goblet Squats 53/35 Box Jump overs 24" Buyout - 100 DU L2 Buyin - 50 DU 21,15,9 KB Swings 44/26 Goblet squats 44/26 Box Jump overs 20" Buyout - 50 DU L1 Buyin - 200 singleUnders 21,15,9 KB Swings 26/13 Goblet squats 26/13 Box Jump overs 12" Buyout - 200 single unders
Thursday July 10
Strength - OH Squats Warmup 5 x 3 (increase each set) WOD -3RFT 50 push-ups 50 sit-ups 50 air squats 100m run Wednesday July 9
Strength - Bench Press or Press (90% of 1 RM) Warmup 5 x 2 5@65% 5@75% 5+@85% WOD - 3RFT (12min) Rx 200m run 12 DL 185/135 50 DU L2 200m run 12 DL 135/95 25 DU L1 200m run 12 DL 95/55 100 single unders Tuesday July 8
Skill - L Pull-ups or L Holds WOD - Jack 20 min amrap Rx 10 Push Press 115/85 10 KB Swings 53/35 10 Box Jump 24/20" L2 10 PP 95/65 10 KBS 44/26 10 BJ 20/18" L1 10 PP 65/35 10 KBS 26/ 13 10 BJ or SU 12" Monday July 7
Strength - Back Squats or Front Squats (90% of 1 RM) Warmup 5 x 2 5@65% 5@75% 5+@85% WOD - Mini Nicole (12 min amrap) Rx 400m run Max Rep Pull-ups ****Max effort pull-ups until you come off bar. Score is PU reps |
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