Thursday, August 16, 2018

Warm-up:

  • General Next Generation Gym warm-up
  • Warm-up WOD 1 round
    • 10 KB Romanian Deadlift
    • 10 Burpee Wall Ball
    • 10 DU

 

MetCon:

2 rounds for time

RX

  • 24 Deadlift 135/93
  • 24 Box Jump 20/16
  • 24 Wall Ball 20/14
  • 24 Bench Press 135/93
  • 24 Box Jump 20/16
  • 24 Wall Ball 20/14
  • 24 Power Clean 135/93

Fitness/Recovery

  • 15 Deadlift 95/63
  • 15 Step-up 20/16
  • 15 Wall Ball 14/8
  • 20 Push-up
  • 15 Step-up 20/16
  • 15 Wall Ball 14/8
  • 15 Power Clean 95/63

Wednesday, August 15, 2018

Warm-up:

  • 3×250/200 m. Row
  • 2×10 Jumping Air Squat
  • 3×8 Bulgarian Split Squat
  • 3×8 Hip Thrust
  • 3×5 Pause Squat

 

Skill/Strength:

Back Squat

7×5 @ 75% – EMOM

 

MetCon:

8 min. AMRAP

RX

  • 12 Box Jump 20/16
  • 10 Ball Slam 30/20
  • 8 Plate Sit-to-Stand 45/25

Fitness/Recovery

  • 12 Step-up 20/16
  • 10 Ball Slam 30/20
  • 8 Plate Sit-to-Stand 25/15

Tuesday, August 14, 2018

Warm-up:

  • 20/15 cal. Assault Bike
  • 75 SU
  • 10 (ea.) Lunge
  • 10 KB Front Squat
  • 10 (ea.) Single-arm KB Swing
  • 10 (ea.) DB Bent-over Row
  • 10 PVC Overhead Squat

MetCon:

10 rounds for time

RX

  • 5 Strict C2B Pull-up
  • 10 Dumbbell Movement* 40’s/25’s
  • 15 PVC Overhead Squats

* Dumbbell Movements

  • rd 1 Push Press
  • rd2 Burpee
  • rd3 Power Clean
  • rd4 Bench Press
  • rd5 Lunge
  • rd6 Front Squat
  • rd7 Bent-over Row
  • rd8 Snatch
  • rd9 Deadlift
  • rd10 Thruster

Fitness/Recovery

  • 5 Body Row
  • 10 Dumbbell Movement* 25’s/15’s
  • 15 Air Squats

* Dumbbell Movements

  • rd 1 Push Press
  • rd2 Burpee
  • rd3 Power Clean
  • rd4 Bench Press
  • rd5 Lunge
  • rd6 Front Squat
  • rd7 Bent-over Row
  • rd8 Snatch
  • rd9 Deadlift
  • rd10 Thruster

Monday, August 13, 2018

Warm-up:

  • 3 – 300/200 m. Row
  • 3×8 ea. arm DB Row
  • 3×5 Band Face Pull
  • 3×8 KB Deadlift + 3 Shrugs
  • 3×10 Barbell Curl

 

Skill/Strength:

Bent Over Barbell Row

5×5 @ 70% – EMOM

 

MetCon:

10 min. AMRAP

RX

  • 30 DU
  • 20 (10 ea. arm) KB Snatch 44/25
  • 10 T2B

Fitness/Recovery

  • 50 SU
  • 20 KB Swing 44/25
  • 20 Sit-up

Friday, August 10, 2018

Warm-up:

  • 2 – 10 Seal Jacks + 5 MB Chest Press
  • 3×8 each arm DB Bent-over Row
  • 3×5 “313” Push-up
  • Start Ramping up for 3 rep Personal Best

 

Strength/Skill:

Bench Press

  • work your way up to a 3 rep PB

 

MetCon:

for time

RX

  • 10-9-8-7-6-5-4-3-2-1 Dip
  • 1-2-3-4-5-6-7-8-9-10 Hang Clean 115/78

Fitness/Recovery

  • 10-9-8-7-6-5-4-3-2-1 Push-up
  • 1-2-3-4-5-6-7-8-9-10 Hang Clean 75/53

Thursday, August 9, 2018

Warm-up:

1 round

  • 175 m Run
  • 10 Push-up
  • 175 m. Run
  • 20 KB Swing – American

7 min.

  • Hollow Body Rock from Pull-up Bar

 

MetCon:

RX

5 rounds for time

  • 9 Handstand Push-up
  • 15 Pull-up
  • 21 KB Swing – American 53/35
  • 400 m. Run

Fitness/Recovery

4 rounds for time

  • 9 Push-up
  • 15 Body row
  • 21 KB Swing – American 44/25
  • 175 m. Run