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DOUBLE TROUBLE FRIDAY

8/30/2018

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tFriday, August 31

Partner WOD
50/35cal AAB
150 DU's
1000m Row
50 T2B
1600m run
50 T2B
1000m Row
150 DU's
50/35cal AAB

****split everything
****run together

POST GOAT WORK

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DYNAMITE THURSDAY

8/29/2018

0 Comments

 
Thursday, August 30

Strength - Bench Press (week 2)
90% of 1RM (working #)
3@70%
3@80%
3+@90%

WOD - Max Reps
45 Sec ME Wall Ball 20/14
Rest 3 Min
And then?????
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BIG MOTOR WEDNESDAY

8/28/2018

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Wednesday, August 29

Strength - Back Squat (week 2)
90% of 1RM (working #)
3@70%
3@80%
3+@90%

WOD - Max Reps
2 Min Box Jumps 24/20
Rest 1 Min
2 Min Cal Assault
Rest 1 Min
2 Min HSPU
Rest 1 Min
2 Min Cal Row
***score each

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FIRE IT UP TUESDAY

8/27/2018

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Tuesday, August 28
Monday, August 27
Strength - Press (week 2)
90% of 1RM (working #)
3@70%
3@80%
3+@90%

WOD - 12 Min AmRap
30 DU
15 HPC 115/75
15 GHDSU
100m sprint

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BOOTY BURNER MONDAY

8/26/2018

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Monday, August 27
Strength - Deadlift (week 2)
90% of 1RM (working #)
3@70%
3@80%
3+@90%

WOD 3 RFT
12 Alt Front Rack Lunge 135/95
10 C2BPU
8 Burpee Over-the-Bar

L2
12 Alt Front Rack Lunge 95/65
10 PU
8 Burpee Over-the-Bar

L1
12 Alt Front Rack Lunge 65/35
10 Banded Strict
8 Mod Burpee Over-the-Bar


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IT TAKES TWO FRIDAY

8/23/2018

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Friday, August 24

Skill/Strength - Member Choice (15)

PWOD - For Time
800m run
60 Burpee PU
100 DU
400m run
30 Burpee PU
100 DU
200m run
15 Burpee PU
100 DU
****run together
​****split all reps

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DIE HARD THURSDAY

8/22/2018

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Thursday, August 23


Strength - Press (New Cycle-add 2.5-5#)
90% of 1RM
5@65%
5@75%
5+@85%

WOD 1 - 6 Min AmRap
9 FS 135/95
9 Barbell pushup
9 PJ 135/95

L2 105/65
L1 75/35 Mod BB Push Up

Rest 3 Min

WOD 2 - 6 Min AmRAP
10 T2B
10 MBC 30/20
10 MBSU 30/20

L2 20/16
L1 Mod T2B, 16/12

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BURNER WEDNESDAY

8/21/2018

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Wednesday, August 22


Strength - Back Squat (New Cycle-add 5-10#)
90% of 1RM
5@65%
5@75%
5+@85%

WOD - 4RFT
100m run
4.3.2.1 Rope Climb
20/15 Cal Assault
****RC decreases each rd

0 Comments

BEAST MODE TUESDAY

8/20/2018

0 Comments

 
Tuesday, August 21
Strength - Bench Press (New Cycle-add 2.5-5#)
90% of 1RM
5@65%
5@75%
5+@85%

WOD - For Time
Rx
50 DU
21 KBS 70/53
15 C2BPU
9 Cleans 225/155
15 C2BPU
21 KBS
50 DU

L2 KBS 53/35, PU, 135/95
L1 25 DU Progression / 150 Single Unders, KBS 35/18, Banded Strict, 85, 45

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PUSH & HAUL MONDAY

8/19/2018

0 Comments

 
Monday, August 20
Strength - Deadlift (New Cycle-add 5-10# to 1RM & take 90%)
5@65%
5@75%
5+@85%


WOD - For Time
Rx
10 HSPU
100m run with bumper 45/25
10 HSPU
200m run with bumper
10 HSPU
400m run with bumper

L2 HSPU - 1 Mat
L1 modified HSPU & 25/10 bumper run
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