Friday 08.16.19
Strength - Deadlift E2MOM x 6 3 Reps @ 70% 1 Rep @ 75% 3 Reps @ 70% 1 Rep @ 80% 3 Reps @ 70% 1 Rep @ 85% WOD “Hangnail” 16 Min AmRap 30 DB Hang C& J (50/35) 25/18 Cal Assault 20 Bar Facing Burpees 15 DL (245/165) L2 40/25, 185/115 L1 30/15, 135/75
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Thursday 08.15.19
Active Recovery WOD Post WOD Mobility Wednesday 08.14.19
Skill / Strength On the 1:30 x 3 Sets Pausing Clean Pull Low-Hang Squat Clean Front Squat (50.53.56% 1RM Clean) *Barbell Cycling* For Time: 10 Squat Cleans (45%) 8 SC (55%) 6 SC (65%) 4 SC (75%) 2 SC (85%) WOD “IHOP” 15 Min AmRap 60 DU 30/24 Cal Row 5 PC (165/115) 5 HSC (165/115) 5 SC (165/115) Tuesday 08.13.19
Skill Gymnastic Focus Work (10 Min AmRap) 6 T2B 5 C2BPU 4 BMU *Every Break: 150 Meter Row Strength 5x3 Bench Press (build to a heavy) WOD “Swole Cycle” *Tabata x 8 each (20:10) * Strict Pull-ups Assault Cals Strict HSPU Assault Cals Monday 08.12.19
Strength WU/ Setup 6 Min Alt EMOM x 12 2 Front Squat 4 Back Squats 75% of 3 Rep Max Back Squat WOD “Hit and Run" 3RFT 400M Run 12 DB PS (70/50) 21 DB Squats (70/50) RFriday 08.09.19
Strength - Power Clean WOD "Blockbuster" *5 Min AMRAP* Buy-In 35/25 Cal Assault Max Rounds of "The Chief" (135/95) Rest 5 Minutes *5 Min AMRAP* Buy-In 25/18 Cal Assault Max Rounds of "The Chief" (155/105) Rest 5 Minutes *5 Min AMRAP* Buy-In 15/10 Cal Assault Max Rounds of "The Chief" (175/125) “The Chief” 1rd = 3 PC 6 Pushups 9 Air squats Thursday 08.08.19
Active Recovery WOD Post WOD Mobility Wednesday 08.07.19
Strength DEADLIFT WU *************** *Heavy Set of 6 *Heavy Set of 4 *Heavy Set of 2 WOD “Optimus Prime” 7 Min AmRap WallBalls 20/14# ***EMOM - 5 DL 225/155 Tuesday 08.06.19
Skill - Gymnastics Focus Work 1min Light Bike + 55% Max RMU 1min Light Bike + 9 Strict HSPU 1min Light Bike + 45% Max RMU 1min Light Bike + 6 Strict HSPU WOD "Monkey Business" 4RFT 400 Meter Run 20 DB Hang C&J (50/35) 15 C2BPU Monday 08.05.19
Strength Alt EMOM x 12 (6 Rounds): 2 Front Squat 4 Back Squats ***Barbell: 72% of Rep Max Back Squat WOD “Rocket Power” *For Time* 21 Bar-Facing Burpees 21 Power Snatches (115/85) 15 Bar-Facing Burpees 15 Overhead Squat (115/85) 9 Bar-Facing Burpees 9 Squat Snatches (115/85) |
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