Friday August 16 Week 3 Wendler - remember 90% of 1RM Deadlift - 5 warmup reps x 2 5reps @ 75% 3 reps @ 85% 1 + reps @ 95%. go for max reps or form is compromised)
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Thursday August 15
Skill - pistols Metcon - 20 minute cutoff 100 double unders Run 100m 4 (15') rope climb Run 100m 30 front squats (135/95) Run 100m 100m DB farmer carry (90/50) Run 100m 20 one-arm DB snatch (50/30) alternating Run 100m L2 50 double unders Run 100m 2 (15') rope climb Run 100m 30 front squats (115/75) Run 100m 100m DB farmer carry (90/50) Run 100m 20 one-arm DB snatch (40/20) alternating Run 100m L1 300 single unders Run 100m 4 knotted rope climbs Run 100m 30 front squats (95/55) Run 100m 100m DB farmer carry (70/30) Run 100m 20 one-arm DB snatch (30/10) alternating Run 100m Wednesday August 14
Week 3 Wendler - remember 90% of 1RM Bench Press - 5 warmup reps x 2 5reps @ 85% 3 reps @ 90% 1 + reps @ 95% go for max reps or form is compromised) Burpees Are Fun - 2RFT - 15 minute cutoff 5 Burpees 10 side2side push-up 10 Burpees 20 air squats 15 Burpees 30 sit-ups 20 Burpees 40 stationary lunges Tuesday August 11
METCON
1200m run 63 KB Swings 53/35 36 pull-ups 800m run 42 KB Swings 53/35 24 pull-ups 400m run 21 KB Swings 53/35 12 pull-ups
800 m run 42 KB Swings 44/26 24 pull-ups 400m run 21 KB Swings 44/26 12 pull-ups 400m run 21 KB Swings 44/26 12 pull-ups
400m run 21 KB Swings 35/18 12 pull-ups 400m run 21 KB Swings 35/18 12 pull-ups 400m run 21 KB Swings 35/18 12 pull-ups Monday August 10 Week 3 Wendler - remember 90% of 1RM Back squats - 5 warmup reps x 2 5reps @ 75% 3 reps @ 85% 1 + reps @ 95% go for max reps or form is compromised) WOD - 3 RFT - 15 minute cutoff Rx 400 m Run 12 Deadlifts (275/185) 21 Box Jumps (24) L2 400m run 12 Deadlifts (225/135) 21 Box Jumps (24/20) L1 200m run 12 Deadlifts (175/85) 21 Box Jumps (20/12) Super Rx 3 ring muscle ups each round Friday August 9
Week 2 Wendler - Percentages based off of 90% 1RM Deadlifts 2 x 5 reps WARM UP 3 reps @ 70% 3 reps @ 80% 3+ reps @ 90% (as many reps as possible with good form) WOD 3RFT Rx 21 Medball GHD Situps 20/14 15 Snatches 135/105 9 Bar facing burpees L2 21 Medball GHD Situps 14/10 15 Snatches 115/75 9 Bar facing burpees L1 21 GHD Situps 15 Snatches 95/45 9 Bar facing burpees Thursday August 8
WOD - Grace for time Rx 30 Clean and Jerk 135/95 2 mile run to follow L2 30 Clean and Jerk 115/75 2 mile run to follow L1 30 Clean and Jerk 95/55 1 mile run to follow (refer to April 29) Wednesday August 7
Week 2 Wendler-(percentages based off 90% 1RM) Bench Press - Warm up x 5 reps 3 reps @ 70% 3 reps @ 80% 3+ reps @ 90% (do as many reps as possible with good form) WOD - For time - 12 Minute cut-off Rx 20 Squat Cleans 95/65 3 rope climbs 15 Squat Cleans 95/65 2 rope climbs 10 Squat Cleans 95/65 1 rope climb L2 20 Squat Cleans 85/55 3 rope climbs 15 Squat Cleans 85/55 2 rope climbs 10 Squat Cleans 85/55 1 rope climb L1 20 Squat Cleans 65/45 9 rope pulls 15 Squat Cleans 65/45 6 rope pulls 10 Squat Cleans 65/45 2 rope pulls Tuesday August 6
Skill - HSPU 3x10 WOD - 5 RFT 25 Minute Cutoff Rx 12 Push Presses @ 135/95 20 Box Jumps @ 24" 28 Sit Ups 400m Run L2 12 Push Presses @ 115/75 20 Box Jumps @ 20" 28 Sit Ups 400m Run L1 12 Push Presses @ 95/55 20 Box Jumps or Step Ups @ 12" 28 Sit Ups 200m Run Monday August 5 Strength
Week 2 Wendler 5/3/1 Calculate percentages based on 90% of 1RM Back Squats 5 reps @ warm up weight 3 reps @ 70% 3 reps @ 80% 3+ reps @ 90% (do as many as possible with good form) WOD - 12 Minutes Rx 400m run 21, 15, 9 KB Swings 53/35 KB Snatch Left Arm 53/35 KB Snatch Right Arm 53/35 Russian Twist 53/35 L2 400m run 21, 15, 9 KB Swings 35/26 KB Snatch Left Arm 35/26 KB Snatch Right Arm 35/26 Russian Twist 35/26 L1 200m run 21, 15, 9 KB Swings 26/13 KB Snatch Left Arm 26/13 KB Snatch Right Arm 26/13 Russian Twist 26/13 |
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