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Friday 07.31.20
Strength - Power Snatch EMOM X 3 5 Touch and Go Power Snatches Rest 1 Minute EMOM X 3 3 Touch and Go Power Snatches Rest 1 Minute EMOM X 3 1 Power Snatch WOD "Hot Flash" 30-20-10: Power Snatches (95/65) Kipping HSPU
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Thursday 07.30.20
OPTION 1 ACTIVE RECOVERY WOD On the Minute x 20 (4 Sets of Each): Minute 1: 15/12 Cal Row Minute 2: 10 Burpees Minute 3: 12/9 Cal Bike Minute 4: 30 DU Minute 5: Rest Post WOD Mobility Option 2 Open Gym Wednesday 07.29.20
WOD "Rest Stop" 5 Min AmRap 600 Meter Run 1 Round of "Cindy" Max Squat Cleans (135/95) Rest 5 Minutes 5 Min AmRap 400 Meter Run 2 Rounds of "Cindy" Max Squat Cleans (155/105) Rest 5 Minutes 5 Min AmRap 200 Meter Run 3 Rounds of "Cindy" Max Squat Cleans (185/135) Tuesday 07.28.20 Strength
Press Complex Build to a Heavy Complex: 2 Push Presses 3 Push Jerks WOD "Overreaction" 15-12-9 Push Press (115/85) Dumbbell Box Step-Overs (50/35) (24"/20") Directly Into... 15-12-9: Push Jerks (115/85) Box Jump Overs (24"/20") Monday 07.27.20
WOD 2000m row (Assault or Run Sub) ***row or bike will count towards double banger*** Strength Front Squat 3 Sets of 2 @ 70% of 1RM 2 Sets of 2 @ 75% of 1RM Friday 07.24.20
Strength Clean and Jerk Primer On the 2:00 x 4 Sets: 1 Low-Hang Clean Pull 1 Low-Hang Clean High Pull 1 Low-Hang Squat Clean 2 Split Jerks Set 1: 52% of 1RM Clean & Jerk Set 2: 57% of 1RM Clean & Jerk Set 3: 62% of 1RM Clean & Jerk Set 4: 67% of 1RM Clean & Jerk Low-Hang Squat Clean and Jerk On the Minute x 8 1 Low-Hang Squat Clean and Jerk Set 1: 70% of 1RM Clean and Jerk Sets 2-8 Build to a Heavy WOD "DT" 5 RFT 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Barbell: 155/105 Thursday 07.23.20
ACTIVE RECOVERY DAY EMOM 20 1st - 0:45 Row 2nd - 10 Strict Toes To Bar 3rd - 100m farmer carry 4th - 0:45 Hollow Hold Post WOD Mobility ***optional open gym ***active recovery row/bike will count towards double banger Wednesday 07.22.20"Poker Face"
5 Min AmRap Buy-In: 400 Meter Run Max Rounds: 12 Front Squats (115/85) 6 Burpee Box Jump Overs (24"/20") Rest 5 Minutes 5 Min AmRap Buy-In: 400 Meter Run Max Rounds: 9 Front Squats (135/95) 6 Burpee Box Jump Overs (24"/20") Rest 5 Minutes 5 Min AmRap Buy-In: 400 Meter Run Max Rounds: 6 Front Squats (155/105) 6 Burpee Box Jump Overs (24"/20") Recovery Bike or Row Not For Score: 3:00 Light Pace 2:00 Moderate Pace 1:00 Hard Pace 2:00 Moderate Pace 3:00 Light Pace ****calroies WILL count towards Double Banger Tuesday 07.21.20
Body Armor Primer3 Rounds: 7 Uneven Tempo Kettlebell Deadlifts 50 Meter Uneven Kettlebell Farmers Carry 7 Uneven Tempo Kettlebell Deadlifts 50 Meter Uneven Kettlebell Farmers Carry WOD "7 Wonders" 3 Rounds: 7 Deadlifts (115/85) 7 Toes to Bar 7 Push Presses (115/85) 700/500 Meter Row 3 Rounds: 7 Deadlifts (115/85) 7 Toes to Bar 7 Push Presses (115/85) 700/500 Meter Row 3 Rounds: 7 Deadlifts (115/85) 7 Toes to Bar 7 Push Presses (115/85) Monday 07.20.20
Strength Snatch Primer On the 2:00 x 3 Sets: 1 Low Hang Snatch Pull 1 Low Hang Snatch High Pull 1 Low Hang Squat Snatch 1 Overhead Squat Set 1: 40% of 1RM Snatch Set 2: 45% of 1RM Snatch Set 3: 50% of 1RM Snatch Snatch On the Minute x 6 1 Low-Hang Squat Snatch Set 1: 65% of 1RM Snatch Sets 2-6 Build to a Heavy Single Front Squat On the Minute x 6 1 Front Squat **Build to a Heavy Single WOD "Unicycle" AMRAP 10: 50/35 Cal Bike 100 Double Unders ***Time Remaining: Max Power Snatches (115/85) |
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