Saturday 8-16-19

Beachbod pump

DB Bench 4×12

DB Row 4×12

DB seated Arnold Press 4×12

Band Strict Pull-Up slow neg 4×12

Lateral Raises 3×12

Frontal Raises 3×12

Rear Delt fly 3×12

Upright row 3×12

Bicep curls 4×12

Dips 3×12

Tricep skull crushers 3×12

Friday 8-16-19

Skill

EMOM 10min

HSPU’s

Pick a number of reps to complete EMOM. Example- 3 HSPU’s EMOM. Pick a rep scheme that you will complete.

Partner WOD

Complete with partner For Time

1500m Row

40 Clean and Jerks (155/105)

50 T2B

60 Pushups

80 WB (20/14)

400m Run

Partner not working must hold plate off ground (45/25) plate is not allowed to touch ground until all work is done. 10 Burpee penalty if so. Plate travels with one of athletes on final run.

Thursday 8-15-19

Strength

Front Squats

3-3-3-3-3

WOD

21-15-9

OHS (95/65)

KBS (62/35)

Pull-ups

RX+ (115/85) + C2B

Wednesday 8-14-19

Strength

Dead Lift 5-3-2-2-2-2

WOD

“Annie”

50-40-30-20-10

DU’s

Sit-ups

Tuesday 8-13-19

Warm up- Tabata (20/10)

2rounds

1) Strict Push-Ups

2) Broad Jump

3) Russian ab twist

4) back Extensions

Strength

Bench Press

8-8-8-8-8

WOD

9min AMRAP

12 S2OH (135/95)

10 Box Jumps (30/24)

Cashout– 20 OH DB tricep Ext + 30 Lateral raise / group stretch

Monday

Mobility

For Cleans

WOD

For Time/ Load

10 Squat Cleans (135/95)

8 T2B

400m Run

Rest 1min

8 Squat Cleans (185/115)

10 T2B

400m Run

Rest 1min

6 Squat Cleans (205/135)

12 T2B

400m Run

1min Rest

4 Squat Cleans (225/145)

14 T2B

400m Run

Rest 1min

Then, 5min to work to heaviest 1 Heavy Squat Clean.

30min Total time cap

Friday 8-9-19

Warm-up

Banded hip mobility

Strength

Back Squat

10-5-2-2-2-2…

25min to establish heavy 2

WOD

10min AMRAP

8 DeadLift (255/165)

10 Ring Push-Ups

12 Sit-ups

Thursday 8-8-19

Strength

2 Power Snatches

EMOM 10min

Add weight every 3min, Min 10, attempt heavy set. Does not have to be Touch and go.

WOD

8RFT

7 Hang Power Cleans (135/95)

100m Run

Cashout– 50 sit-ups + 50 Bicep curls