Wednesday 8-1-18
Strength
Back Squat
5-5-5-5-5
WOD
10-9-8-7-6-5-4-3-2-1
T2B
DL (185/125)
Burpees
Archive for month: July, 2018
Gymnastic Tuesday 7-31-18
Skill
Handstand to a Roll progression
To Pistols
WOD
4RFT
400m Run
10 HSPU’s
2 Rope Climbs
Cashout– weighted Ring Dips 4×5
Scale= 3 Wall Climbs/ Modified Rope Climbs
Monday 7-30-18
Strength
Squat Cleans
2-2-2-2-2
WOD
3-6-9-12-9-6-3
Thrusters (95/65)
Pull-ups
Friday 7-27-18
Skill
Bench Press
1-1-1-1-1
WOD
10:00min AMRAP
15 KBS (62/45)
5 Box Jump overs (24/20)
10 Sit-Up
Cashout– ME Pushups until failure (you may rest in plank position)
Thursday 7-25-18
Strength
12:00min EMOM (every 2min)
2 Hang Squat Snatch
Increase weight every set. Work up to a Heavy 2.
WOD
For Time
Row 700m
25 T2B
30 Front Squat (115/85)
Rest 2min
Row 350m
15 T2B
15 Front Squats
Wednesday 7-25-18
Strength
Split Jerks
2-2-2-2-2
Work to a Heavy set.
WOD
10 RFT
5 DL (275/185)
20 DU’s
Cashout– Weighted Dips 3-3-3-3
Tuesday 7-24-18
Skill
Ring MU Progressions Drills
WOD
“Cindy”
20min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
Monday 7-23-18
Strength
Back Squat
8-8-8-8-8
WOD
7min EMOM
5 Burpees + ME Squat Snatches (95/65) remainder of min
Rest 2min, then
30 Power Cleans (135/95) for Time
Measure= Total Squat Snatches / time for Cleans
7-20-18
Strength
Bench Press
10-5-2-2-5-10
Measure= Volume
Volume= sets x reps x weight
WOD
12:00min AMRAP
20 Push Press (115/85)
100m Plate carry (45/25)
15 WB Sit-ups (20/14)
Thursday 7-19-18
Strength
Squat Cleans
3-3-3-3-3
65%\75%\80%\85%\90%
WOD
21-15-9
Hang Power Cleans (135/95)
Pull-ups
(RX+ C2B)
