Flex Friday 8-21
Strength
Strict Press
5-5-5-5-5
WOD
3 RFT
18 Box Jumps
8 Hang power clean (135/95)
7 Handstand push-ups
Cashout- surprise…
Throwback Thursday 8-20
Strength
Back Squat
5-5-5-5-5-5
WOD
5RFT
15 WB
8 T2B
5 Burpees on plate
Cash out-5 attempts- maximal consecutive DU’s
Wednesday 8-19
Strength
Bench
3-3-2-2-1-1-1
WOD
EMOM- add 2 more HPS until unable to complete
2 Hang Power Snatches
12 sit-ups,
4 Hang Power Snatches
12 sit-ups,
6 Hang Power Snatches
12 sit-ups
Etc…
Weightlifting
Hang Power Snatch
2-2-2-2-2
Snatch push press
2-2-2-2
Dips
3-3-3-3
Tank top Tuesday 8-18
Skill
10- 50m ME Incline Sprints
WOD
10-9-8-7-6-5-4-3-2-1
DL (225/135)
Pull-ups
Cash out-40 Bicep Curls/ 30 rear felt flys
Motivational Monday 8-17
Strength
EMOM 10:00min
1 Hang squat clean + 1 Squat Clean (touch and go)
*add weight every 2 min/ AHAP
WOD
5 rounds of…
12 OHS (95/65)
10 Ring Push-Ups
10 Tuck Jumps
100m WB run (20/14)
17:00min time cap
Rest 1min
Cash out- 30 OH tricep ext.
Flex Friday 8-14
Strength
Max Back Squat Reps in 5:00min
(185/95)
WOD
6 rounds of…
5 Clean + Jerk (135/95)
20 DU’s
Then, row 500m
Cashout– work on the gun show!
Chipper Thursday 8-13
Strength/ Skill
Ring Rows/ Muscle up (up rise) Progressions
8 sets
WOD
30 WB (20/14)
Run 100m
30 knees to elbows
Run 100m
30 box Jumps (24/20)
Run 100m
30 SDHP (95/65)
Farmer carry 100m (45/25)
Weightlifting Wed 8-12
Strength
Snatch
3-3-2-2-1-1-1
Beginner- OHS
3-3-3-3-3
Weightlifting
Front Squats
3-3-3-2-2
Strict press
3-3-3-3
WOD
Row 500m
Then, 3 rounds of
7 S2OH (155/95)
15 slam balls (20/10)
Then finish with 40 sit-ups.
Cashout– 20 Ring Dips
Gymnastic Tuesday 8-11
Group warm up
Hollow body drills
Skill
Hang position, Proper kip, ball-up
WOD
5min AMRAP
6 Shuttle Sprints
10 pull-ups
3 Squat Cleans (165/95)
Rest 1min
Repeat
Gymnastic Tuesday 8-11
Group warm up
Hollow body drills
Skill
Hang position, Proper kip, ball-up
WOD
5min AMRAP
6 Shuttle Sprints
10 pull-ups
3 Squat Cleans (165/95)
Rest 1min
Repeat