Friday 9-6-19
Strength
Close grip bench
8-8-8-8-8
Single arm DB standing Press
10-10-10
DB Chest Flys
10-10-10
Lateral Raises
10-10-10
WOD
For Time
25 Burpees
100 DU’s
25 Burpees
6min Time cap
Thursday 9-5-19
Skill
Warm up for Snatches for WOD
Group BB Warm up
WOD
6 Rounds of…
200m Run
3 Squat Snatches (155/95)
8 C2B
Rest 2min
*want good recovery Every round so you can start every round in a Sprint. Score is total time including rest.
Wednesday 9-4-19
Strength
Back Squat
10-10-10-10
WOD
Complete in any order
For Time
100 WB (20/14)
75 KBS
50 cal Row
Tuesday 9-3-19
Strength
Power Cleans
Touch and go’s
3-3-3-3-3
WOD
12min AMRAP
6 DL (255/165)
12 Pushups
9 T2B
Cashout– Work On Ring Dips and L-sits
Monday Labor Day “31 Hero’s”
- AMRAP (with a Partner) in 31 minutes
- 8 Thrusters (155/105 lb)
- 6 Rope Climbs (15 ft)
- 11 Box Jumps (30/24 in)
- Partners alternate 400m sandbag run (45/25 lb)
Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off. Mark a round completed following the 11 box jumps. This is an AMRAP workout so score is total rounds and reps at the end of 31 minutes.
Scaling: The box is on the higher side and the weight on the thruster is on the heavier side. The barbell should be a weight that athletes are able to complete 8+ repetitions unbroken when fresh, but will likely have to break-up into two sets during the workout.
Saturday beach bod 8-30-19
Close grip bench 4×12
DB Row 4×12
—-
Strict Pullups 4×12
DB seated press 4×12
—-
Frontal raises 3×12
Lateral raises 3×12
Rear Delt flys 3×12
—-
BB curls 4×15
OH dB tricep Ext 4×15
DB Reverse curls 4×15
Banded tricep Ext 4×15
Friday 8-30-19
Open Prep
WOD
17.1 + Pullups
30min Time cap
10 DB Snatches (50/35)
15 Burpee Box Jumps (24/20)
12 Pull-Ups
20 DB Snatches
15 Burpee Box Jumps
12 Pullups
30 DB Snatches
15 Burpee Box Jumps
12 Pullups
40 DB Snatches
15 Burpee Box Jumps
12 Pullups
50 DB Snatches
15 Burpee Box Jumps
12 Pullups
Thursday 8-29-19
Strength
1) Front Squats
3-3-3-3-3-3
*50m farmers carry between each set
2) Power Cleans from blocks (above knee)
2-2-2-2-2
Wednesday 8-27-19
Skill
1000m row for time
WOD
Partner WOD
Alternate movements with partner until 10 complete rounds are done. 10 total.
10 Power Snatches
15/12 Cal Row
30 DU’s
Monday 8-26-19
Warm up
Front Rack Mobility/ Hip Mob.
Review Cleans/ warm up
WOD
5 Rounds of…
400m Run
8 Squat Cleans (165/105)
Then, 50 WB (20/14) for time
25min Time cap
*weight should be challenging but be able to work at a fast pace.
Cashout- 30 GHD Sit-Ups
Group Stretch
