Friday 07.17.20
Strength Back Squat 3 Reps @ 109% of 10RM Back Squat 6 Reps @ 102% of 10RM Back Squat 12 Reps @ 94% of 10RM Back Squat WOD "Floor It" On the 5:00 x 4 Rounds: 15 HRPU 5 Power Clean and Jerks (155/115 15/12 Calorie Assault Bike
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Thursday 07.16.20
Active Recovery WOD 5 Rds 400m run 21 AbMat Sit-ups 12 Burpees Post WOD Mobility Wednesday 07.15.20
WOD"Minute to Win It" 5 Rds 1 Min Max Burpees 1 Min Max KBS (70/53) 1 Min Max Cal Bike 1 Min Rest Capacity Builder (Every 2 Min x 5 Rds) 9 Toes to Bar 6 Pull-ups 3 Chest to Bar Pull-ups Max Wallballs (20/14) Monday 07.13.20
Strength Front Squat On the 3:00 x 5 Sets: Set 1: 10 Reps @ 69% of 1RM Front Squat Set 2: 8 Reps @ 74% of 1RM Front Squat Set 3: 6 Reps @ 79% of 1RM Front Squat Set 4: 4 Reps @ 86% of 1RM Front Squat Set 5: 2 Reps @ 94% of 1RM Front Squat WOD “No Holds Bar” For Time 800m run 15 Bar MU 30 OHS 95/65 Friday 07.10.20
Strength Back Squat 3 Reps @ 103% of 10RM Back Squat 6 Reps @ 96% of 10RM Back Squat 12 Reps @ 88% of 10RM Back Squat WOD "Dirt Nap" 3 Rounds For Time: 15 Hang Power Cleans (115/85) 15 Lateral Barbell Burpees Thursday 07.09.2
Active Recovery WOD E2M x 12 12 Min Assault Bike 5 Burpee Every 2 Min 12 Min Row 20 DU Every 2 Min Post WOD Mobility Wednesday 07.08.20
Capacity Builder (25)WU/Setup (7) Every 2 Min x 6 *Set 1 - 21 Power Cleans (115/85) *Set 2 - 21 Box Jump Overs (24""/20"") *Set 3 - 21 Front Squats (115/85) *Set 4 - 21 Power Cleans (115/85) *Set 5 - 21 Box Jump Overs (24""/20"") *Set 6 - 21 Front Squats (115/85) WOD "Slumber Party" For Time (12) 20 PJ (135/95) 4 Rounds of "Cindy" 800 Meter Run Tuesday 07.07.20
Gymnastic Capacity 8 Min AmRap WOD "Deadbolt" 15 Min AmRap 60 DU 30/24 Calorie Row 15 Deadlifts (225/155) Monday 07.06.20
Strength Front Squat [10-8-6-4-2] On the 3:00 x 5 Sets: Set 1: 10 Reps @ 66% 1RM Set 2: 8 Reps @ 71% 1RM Set 3: 6 Reps @ 76% 1RM Set 4: 4 Reps @ 83% 1RM Set 5: 2 Reps @ 91% 1RM WOD "Stub Hub" 21-15-9: Toes to Bar Power Snatches (95/65) Directly Into... 9-15-21: Calorie Bike Overhead Squats (95/65) Strength
C&J Primer [On the 0:00] On the 1:30 x 5 Sets: 2 Muscle Cleans 2 Tall Squat Cleans 1 Push Jerk 1 Split Jerk Set 1: 30% of 1RM C&J Set 2: 35% of 1RM C&J Sets 3-5: 40-50% of 1RM C&J **C&J Complex** On the 2:00 x 5 Sets: 1 Low Hang Power Clean 1 Push Jerk 1 Low Hang Squat Clean 1 Split Jerk Set 1: 67% of 1RM C&J Set 2: 72% of 1RM C&J Sets 3-5: 77% of 1RM C&J WOD "Battleship Tank” 3 Rounds For Time: 10 Front Squats (155/105) 20/15 Calorie Row (3) Rope Climbs 10 Front Squats (155/105) 20/15 Calorie Row (2) Rope Climbs 10 Front Squats (155/105) 20/15 Calorie Row 1 Rope Climb |
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