|
Thursday 07.18.19
Active RecoveryBike 5:00 / 2:30 Bike 4:00 / 2:00 Bike 3:00 / 1:30 Bike 2:00 / 1:00 Bike 1:00 ***Work / Rest ***goal is to increase intensity each set Post WOD Mobility
0 Comments
Wednesday 07.17.19
Strength Deadlift (*20 Rep Heavy* WOD “Meter Maid” For Time (15) 200m Run 27 WB 27 BJ 200m Run 21 WB 21 BJ 200m Run 15 WB 15 BJ 200m Run 9 WB 9 BJ Wallball - 20/14 Box Jump - 24/20 Tuesday 07.16.19
*Conditioning* (For Time) 2000m row *Gymnastic Conditioning* 30 Strict HSPU 30 Kipping HSPU Start with 15/12 cal assault and repeat E2MOM Monday 07.15.19
Strength Stamina Squats (WU/Setup 5 Min) 12 Min E2MOM (6rds) Odd - 3 Front Squats Even - 6 back Squats (66% of 3rep back squat) WOD “Tailspin” AMRAP 14 15 Thrusters 95/65 30 DU 15 C2BPU 30 DU L2 85/55, PU L1 65/35, seated BBPU, 60 singles Friday 07.12.19
Strength *Stamina Squats* Setup/WU 5 Min (E2MOM X 3) 12 BS @ 70% of 3RM WOD “BFF” (Teams of 2) 25 Min Ladder for 3-6-9-12-15... Cal Row KBS (53/35) WB (20/14) Thursday 07.11.19
Active Recovery WOD 800m run *3rds* 5 Strict PU 7 HRPU 9 Cal Assault 800m run *2rds* 5 Strict PU 7 HRPU 9 Cal Assault 800m run *1rd* 5 Strict PU 7 HRPU 9 Cal Assault Post WOD Mobility WEDNESDAY 07.10.19
Strength Alt EMOM X 8 Odd - 2 Pausing Jerk Drives + 1 Jerk Drive Even - :30s Barbell Overhead Hold BB Cycling (running clock) :30s On, :30s Off - Deadlifts :30s On, :30s Off - Push Jerks :45s On, :45s Off - Deadlifts :45s On, :45s Off - Push Jerks 1:00 On, 1:00 Off - Deadlifts 1:00 On, 1:00 Off - Push Jerks :45s On, :45s Off - Deadlifts :45s On, :45s Off - Push Jerks :30s On, :30s Off - Deadlifts :30s On - Push Jerks Male 135.155.185.155.135 Female 95.105.125.105.95 Tuesday 07.09.19
Gymnastic Focus Work 1:00 Light Row + 60% of Max Rep Strict HSPU 1:00 Light Row + 50' HS Walk 1:00 Light Row + 50% of Max Rep Strict HSPU 1:00 Light Row + 50' HS Walk 1:00 Light Row + 40% of Max Rep Strict HSPU 1:00 Light Row + 50' HS Walk WOD “Run DMC” 4RFT 200m run 8 BMU 200m run 12 Alt DB Power Snatch - 50/35 Monday 07.08.19
Strength Stamina Squats 12 Min EMOM Odd - 3 Front Squats Even - 6 back Squats (63% of 3rep back squat) WOD “Elizabeth” 21.15.9 Squat cleans Ring Dips Rx 135/95 L2 95/65 L1 65/35 July 07.04.19
Strength Back Squats *Stamina Squats* 4rds 9 BS @ 70% of 3RM WOD - “Encore” 3RFT 40/30 Cal Row 20 Lateral Burpee over ball 35/25 10 Slam Ball G2OS 35/25 |
Archives
January 2021
Categories |
RSS Feed