Friday 7-26-19
Strength
DL
5-5-3-3-3-3
Work to a Heavy 3, must be a touch and go.
WOD
12min AMRAP
7 Hang Power Clean (155/115)
20 Air Squats
8 Burpees
Cashout– 1RM Turkish Get Up
8 Walking Single arm KB Lunges.
Thursday 7-25-19
Strength
5 Sets of
8 Bench Press
8 Banded Pull-Ups
Then, 5 sets of
8 Seated DB Press
8 DB Row (each side)
Then,
3×10 DB Lateral Raises
3×10 DB Rear Delt Flys
3×10 DB Frontal Raises
Then,
4sets of
10 Dips or Banded tricep Ext.
10 BB Bicep curls
30 GHD Sit-ups
Wednesday 7-24-19
Strength
Back Squat
5-5-5-5-5
3 sets greater/ or equal to 75% of 1RM
WOD
3RFT
Sprint 200m
10 OHS (115/85)
10 T2B
Tuesday 7-23-18
Strength
Push Jerk / Split Jerk
6 (1+1)
Off Rack, work to a Heavy set, but priority is technique
WOD
As many reps as possible…
2min of Pushups
2min of Sit-ups
2min of DU’s
2min of WB
2min Rest
2min Pushups
2min sit-ups
2min DU’s
2min WB
Monday 7-22-19
Strength
Power Cleans
Touch and Go’s
3-3-3-3-3
WOD
10-9-8-7-6-5-4-3-2-1
Front Squats (155/115)
C2B Pull-Ups
Friday 7-19-19
WOD
“Diane”
21-15-9
DL (225/135)
HSPU’s
Post WOD Strength
Push Press
5-5-5-5-5
Thursday 7-18-19
Skills
For Time
400m Run
400m Row
400m Run
WOD
For Time
5-7-9-12-9-7-5
T2B
Burpees
Then,
3 Rounds of
15 Box Jumps (24/20)
1 Rope Climb
Wednesday 7–17-19
Strength
15min EMOM
Every 90 sec, 1 Squat Snatch
Add after every successful attempt. 5-10#
WOD
8 RFT
3 Squat Cleans (185/125)
5 Bench Press (185/125)
Tuesday 7-16-19
Strength
Ring Rows
8-8-8-8-8
WOD
14min AMRAP
20 Pull-Ups
40 KBS (53/35)
60 DU’s
Cashout– Single arm DB Row
Monday 7-15-19
Strength
Thrusters (off Rack)
10-8-6-4-2
Increase weight every set.
WOD
5RFT
15 WB (20/14)
8 Power Cleans (135/95)
6 Push Press (135/95)
Cashout– 30 tricep Banded ext.
