Monday 08.17.20
Strength WU Front Squat 10RM WOD "Over and Out" For Time: 20 Power Snatches (95/65) 20 Lateral Barbell Burpees 20 Overhead Squats (95/65) 20 Lateral Barbell Burpees 20 Squat Snatches (95/65)
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Friday 08.14.20
StrengthBack Squat WU 12 Reps @ 94% of 10RM Back Squat 6 Reps @ 102% of 10RM Back Squat 3 Reps @ 109% of 10RM Back Squat WOD "Buy, Buy, Buy" 4 Min AmRap Buy-In: 40/25 Cal Row Into Max Rounds: 30 DU 15 Front Squats (95/65) Rest 4 Minutes 4 Min AmRap Buy-In: 30/20 Cal Row Into Max Rounds: 30 DU 10 Front Squats (135/95) Rest 4 Minutes 4 Min AmRap Buy-In: 20/15 Calorie Row Into Max Rounds: 30 DU 5 Front Squats (165/115) Thursday 08.13.20
OPTIONAL ACTIVE RECOVERY 4 Rounds for Quality 400m run 60 ft. Dumbbell Bear Crawl 30 Abmat Sit-ups Post WOD Mobility or *OPEN GYM* Wednesday 08.12.20
Capacity Builder4 Min AmRap 9 Power Snatches 12 Power Cleans 15 Push Jerks AmRap OHS *Barbell - 135/95# WOD "Kicking and Screaming" 20 Min AmRap 10 Power Snatch (115/85) 20 Power Cleans (115/85) 30 T2B 40 Single Arm DB Hang C&J (50/35) Tuesday 08.11.20
Gymnastic Capacity EMOM x 5 25 Double Unders Max Strict HSPU Directly Into... EMOM x 5 25 Double Unders Max Kipping HSPU WOD "Charlie Brown" On the 15:00 x 2 Rounds: 800 Meter Run 40/30 Calorie Bike 40/30 Calorie Row 200 Meter Weighted Run (50/35) Monday 08.10.20
StrengthFront Squat Set 1: 2 Reps @ 88% of 1RM Front Squat Set 2: 4 Reps @ 83% of 1RM Front Squat Set 3: 6 Reps @ 79% of 1RM Front Squat Set 4: 8 Reps @ 76% of 1RM Front Squat Set 5: 10 Reps @ 70-75% of 1RM Front Squat **Rest 2 Minutes Between Sets WOD "Granola Bar" 12 Min AmRap 7 BMU 7 Lateral Burpees Over Bar 7 Clusters (135/95) 7 Lateral Burpees Over Bar Friday 08.07.20
Strength WU Back Squat *12 Reps @ 91% of 10RM Back Squat *6 Reps @ 99% of 10RM Back Squat *3 Reps @ 106% of 10RM Back Squat WOD "Free Agent" 5 RFT 200 Meter Run 21 Wallballs (20/14) 15 KBS (53/35) 9 C2BPU Thursday 08.06.20
OPTIONAL ACTIVE RECOVERY 2 Rounds For Quality 1,000m Row 30 Abmat Sit-ups 15 Dual DB Box Step Overs (50's/35's) Post WOD Mobility or OPEN GYM Wednesday 08.05.20
Strength Clean and Jerk Complex On the 3:00 x 5 Rds 50 Double Unders 2 Power Cleans 2 Front Squats 2 Push Jerks Set 1: 55% of 1RM Clean and Jerk Set 2: 60% of 1RM Clean and Jerk Sets 3-5: 65-75% of 1RM Clean and Jerk WOD "Snickers" 30-20-10 Power Cleans Front Squats Push Jerks Barbell: 95/65 Tuesday 08.04.20
Gymnastic Skill(7 Minutes) 5 Strict C2BPU 25' Handstand Walk 5 Strict Toes to Bar 25' Handstand Walk WOD "Goodie Bag" For Time: 800 Meter Run 50/35 Calorie Bike 40 Toes to Bar 200 Meter KB/DB Run (70/53) 40 KB/DB Box Step-ups (70/50) (24"/20") 50/35 Calorie Bike 800 Meter Run |
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