Friday, August 24, 2018

Warm-up:
3×5 Strict Pull-up
3×8 BO Row
3×8 Romanian DL
Ramp-up to 85% Deadlift

Skill/Strength
Deadlift
7×1 @ 85% – EMOM

MetCon:
3×3 min rounds
3 min rest between

RX
175 m. Run
5 Pull-up
Max rep Box Jump 20/16

________________________

Fitness/Recovery
175 m. Run
5 Body Row
Max rep Step-up 20/16

Thursday, August 23, 2018

Warm-up:

  • 2×4 Tire Flip
  • 2×4 Atlas Stone lift
  • 2×5 Heavy Bag Over Shoulder lift
  • 2×30′ Sled Row

 

MetCon:

20 min. AMRAP

RX

  • 30 DU
  • 15 Slam Ball 30/20
  • 30/20 cal. Bike
  • 15 MB Front Squat 30/20

Fitness/Recovery

  • 50 SU
  • 15 Slam Ball 20/10
  • 20/15 cal. Bike
  • 15 Front Squat

Wednesday, August 22, 2018

Warm-up:

  • 3×6 PVC Wall Squat
  • 3×6 KB Squat + Press
  • 5×2 Banded Weight Overhead Squat

 

Skill/Strength:

Overhead Squat

9×5 @ 50% – EMOM

 

MetCon:

3 rounds for time

RX

  • 20 Wall Ball 20/14
  • 20 KB Swing 53/35
  • 175 m. MB Overhead Carry 20/14

Fitness/Recovery

  • 20 Wall Ball 14/8
  • 20 KB Swing 35/25
  • 175 m. MB Carry 14/8

Tuesday, August 21, 2018

Warm-up:

  • 3×6 Deadlift
  • 3×6 Power Clean
  • 3×6 Push Press

 

MetCon:

max calorie Row/Ride

4 min rounds

  • 3 rds of DT
  • max cal. to time cap

3 minute rest

  • 2 rds of DT
  • max cal. to time cap

3 minute rest

  • 1 round of DT
  • max cal. to time cap

 

DT – 155/103

  • 12 Deadlift
  • 9 Hang Power Clean
  • 6 Push Jerk

 

Monday, August 20, 2018

Warm-up:

  • 3×1 Turkish Get-up
  • 3×7 Pike Push-up
  • 3×8 KB Push-up to Dip
  • Ramp-up to 90% Push Press

 

Skill/Strength:

Push Press

7×1 @ 90% – EMOM

 

MetCon:

Open 12.3ish

10 min. AMRAP

RX

  • 15 Box Jump 20/16
  • 12 DB Push Press 40’s/25’s
  • 9 T2B

Fitness/Recovery

  • 15 Box Step-up 20/16
  • 12 DB Push Press 25’s/15’s
  • 9 Sit-up

Saturday, August 18, 2018

WOD:

  • For time
  • Men #155
  • Women #103
  • Teams of 3
  • Work split evenly ?
  • Only 1 athlete working at a time – short fast pace
  • Alternate the running – each athlete only runs twice

 

  • 400 m. Run
  • 100 Deadlift (33-33-34)
  • 400 m. Run
  • 80 Power Clean (27-27-26)
  • 400 m. Run
  • 60 Front Squat (20-20-20)
  • 400 m. Run
  • 40 Push Jerk (13-13-14)
  • 400 m. Run
  • 20 Cluster (7-7-6)
  • 400 m. Run

 

Friday, August 17, 2018

Warm-up:

  • 3×6 Pause Clean Deadlift
  • 3×6 Clean Pull
  • Warm-up WOD – 3 rounds of
    • 4 SDHP
    • 3 Squat Clean
    • 2 Strict Press
    • 1 OH Squat
  • Ramp-up to 85%

 

Skill/Strength:

Clean

3×3 @ 85%

 

MetCon:

10 min. AMRAP

RX+ – 155/103

  • 5 Power Clean
  • 4 Front Squat
  • 3 Jerk
  • 175 m. Run

RX – 115/78

  • 5 Power Clean
  • 4 Front Squat
  • 3 Jerk
  • 175 m. Run

Fitness/Recovery – 75/53

  • 5 Power Clean
  • 4 Front Squat
  • 3 Jerk
  • 175 m. Run