Monday

August 14, 2017

WOD

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

3 rounds in ascending intensity of:

5 Burpees

10 push ups

5 broad jumps

 

A BB push press w/ 4 sec. lower x 7-9×4

+
6 minute EMOM
minute 1 = 3-5 TnG Hang power cleans – work on form and transitioning barbell
minute 2 = 30 sec. no push up burpees over the barbell

+

rest 4 minutes

10 minute amrap (max rounds)
am rap push ups
30 sec. bike or row @ 80%
am rap push ups
20 sec. bike or row @ 90%
am rap push ups
10 sec. bike or row @ max effort

 

SWEAT

At the top of every 4 minutes x 12 minutes
10 DB sqt. jumps (can use KB for goblet sqt. jumps)
12/10 cal bike or 24/20 cal row
300m hard run
+
from minute 12:00 – 20:00
100m farmers walk , 70/55# per hand
100m d-ball walk or sandbag or double kb walk
 
Finisher:
10 Bicep Curls
10 Diamond Push ups
30 Abmat situps
10 side plank L/R
x 3 rounds

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Sunday

August 13, 2017

WOD

3min Z1

+

Crossover Symmetry

+

Pick 3-4 Dynamic warm-ups to prepare you for what you choose next.

 

Then

 

Skill and drill -12-15 minutes
-Pick  2-3 skills from each area of weightlifting (snatch, clean and jerk), power lifting (squat, dead lift, press), or gymnastics (body weight), and work on skills and drills for an area of each that you want to spend more time on.


or


-If you missed a strength session from Monday, Tuesday, Wednesday, or Friday you can also make that up in this section.

 

then

 

Teams of 2
18 minute amrap
100’ farmers walk
30 sec. max air squats
30 sec. max cal row

**p1 does 100’ walk, then P2, P1 does 20 air squats, the P2, P1 does 30sec. max row then P2 etc….

 

SWEAT

In 7 minute blocks with 2:00 transition/rest:

 

1. 10 wallballs, 50m farmers carry, 5 sets of stationary lunges, 50m farmers carry

2. With a barbell only: 5 pause squats, 5 behind the neck push press, 5 good mornings

3. 5 hollow rocks, 5 supermans, 5 v-ups

4. :20 AB Sprint, :40 easy ride

5. 4 pairs of body-weight Cossack stretches, 10 squat thrust - no jump, 10 kip swings

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Partner Saturday

August 12, 2017

In teams of 2
For Time
200m Sandbag or object carry (both partners must share carrying the sandbag)
40 pull ups ( cumulative – 1 person working at a time)
30 burpees (in unison)
200m sandbag carry (same as above)
40 hang cleans (115/75) (cumulative)
30 shoulder to OH (115/75) (cumulative)
200m Sandbag carry (same as above)
40 box jumps (24/20)
30 cal row (each)

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