Tuesday

August 8, 2017

WOD

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

10 Two foot hops

10 Samson Stretches

5 Inch worms

5 Push ups

x 2 rounds

 

A1 Double kb front rack bulgarian split squat x 7/side x 4
A2 Prone DB row @ 31×3 x 7 x 4
A3 DB curls @ 2121 x 6-8 x 4
+
15 minute amrap
20 cal row
15 kb thrusters, 35/24# per hand
10 burpees

 

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Monday

August 7, 2017

WOD

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

1 min pvc pass throughs

25m bear crawl

10 walk out push ups

x 2 rounds

 

A1 RDL x 7-9×4, rest 30 sec.
A2 DB Push Press w/ 4 sec. lower x 7-9×4, rest 30 sec.
+
10 minute EmOM
minute 1 = 5 TnG dead lifts w/ perfect form (60-70%)
minute 2 = 45 sec. max calories on aB

 

rest 3 minutes (actively walking around)

 

7 minute amrap
1 wall walk
5 sec hanging knee raise
10 double unders
2 wall walks
5 sec. hanging knee raise
10 double unders
3/5/10
4/5/10
etc…

**can scale up to strict HSPU and L-sit hold

***scale wall walks to downward dog push ups

 

SWEAT

As many rounds as possible in 6:00 of:
10 Double KB Front Squats, 53/35lbs
10 Double KB Push Presses, 53/35lbs

 

rest 3 minutes

 

As many rounds as possible in 8:00 of:
7 Double KB Deadlifts 53/35
9 Unbroken Toes-to-Bar
12 Unbroken KB Swings, 53/35
*5 burpee penalty on the spot each time an athlete breaks a set of T2B or KB swings.

 

rest 5 minutes

 

400m run

500m row

x 2 rounds

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Sunday

August 6, 2017

WOD

Pick 3-4 dynamic warm ups that will prepare you for what you choose next.

 

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 must complete the following:
4 rounds
800m run
30 DB strict press @ 40/25#

**The 800m run is broken up into 100m sprints.
**teams can break up the DB strict press any way they want to.

 

SWEAT

In 7 minute blocks with 2 minutes of rest in between:

1. With one kettlebell: 5 PP per side, 5 OHS per side, 5 thrusters per side, 5 OH walking lunges per side.

2. Flight Simulator by 5's or Double Under practice

3. 5 pike ups, 5 hollow rock, 5 straddle ups, 5 supermans

4. 200m row, 10 walk out plank push ups, 25 abmat situps

5. 10 barbell bicep curls, 10 barbell goodmornings, 10 pairs of mountain climbers

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