FRI17AUG2018

WOD

Strength
Strict Press: Find 1RM
*It’s easy to build to fast. Build slowly, with sets of 2 or 1

Conditioning
“Cindy”
AMRAP in 20 minutes:
5 Pullups
10 Pushups
15 Squats

Extra

Singe arm KB OHS: 5 sets of 5 e/arm @ 80-85% of last week’s max

20 freestanding tripod leg lifts as warmup

4 sets: 5 kipping HSPU + 2 strict HSPU + 5 kipping HSPU
*New open standard

THU16AUG2018

WOD

Mobility
Hamstring Mobility (Coach Choice)
Ankle Mobiltiy (Coach Choice)
Lat Mobility (Coach Choice)

Strength
5 Rounds:
6 Hollow / Arch on PU Bar (3 sec pause in each)
10 Crossover Band Reverse Fly
30ft Slow Cat Crawl w/ cone on back (don’t drop cone)

Conditioning
Max Burpees in 40 sec
Rest 1 Minute
Do same number of burpees, EMOM for 5 minutes.
**No visible clock, coach will time on stopwatch and athletes are only told when each minute starts. This is a pacing drill, you should do the same number of burpees each round in 45-50 seconds.

WED15AUG2018

WOD

Strength
Backsquat: Find Perfect 1RM
5/50, 3/60, 2/70, 1/80, 1/85, 1/90, 1/95, 1/100+

Conditioning
“Triple One”
For time:
1K Row
100 Double Unders
1 Mile Run

-or-

“Dryathalon”
For Time:
2K Row
150 Cal Assault Bike
2 Mile Run

Extra

12 min. to find 5RM Power Jerk
Drop to 80% of today’s 5RM and perform 20 reps AFAP from the ground

3 sets of 5 e/leg slow tempo single leg box step downs

10 min. Pistol practice – focus on positions and use plates, heels, bands, etc. to work to best shapes possible

Midline – After
100 Hollow rocks

TUE14AUG2018

WOD

Strength
Deadlift – Find Perfect 1RM
**be very smart, this should be relatively smooth… don’t comprise back or take any risks

Conditioning
AMRAP in 8 minutes:
15 KB Swings (55/35)
11 Pullups
7 Burpees

Extra

Before
Clean Blocks 2″ off floor (Clean pull to explode + Clean =1): Clean: 50/2, 60/2, 70/2, 75/2, 80/1, 82/1, 85/1, 88/1*2 sets

3 sets – 6 Power/clapping kips
*focus on good shapes through powerful kips

20 Burpee Bar MU for time
*focus on setting tight arch on each rep

Midline – After
4 sets – 60 sec. weighted plank

MON13AUG2018

WOD

Strength
Front Squat: Find 1RM
3/60, 2/70, 1/80, 1/85, 1/90, 1/95, 1/100+

Conditioning
4 Rounds for Time:
21 KB Deadlifts (53/35 | R+ 70/53)
15 Toes to Bar
9 Overhead Squat (95/65 | R+ 155/105)
Rest 1 minute

Extra

Before
Snatch from the Blocks 2″ off floor: (Snatch pull+Snatch=1) 50/3, 60/2, 70/2, 75/2, 80/2, 82/2, 85/1, 88/1*2 sets

5 min. EMOM – 20 Handstand shoulder taps facing wall

3 sets – Max HS hold in 4×6′ box

3 sets – Wall walk up + Max distance HS walk off wall

Midline – After
4 sets
15 hip extensions
30 sec. GHD situp hold at parallel

SAT11AUG2018

WOD

In teams of 2, For time:
150 Cal Row
130 Cal Airbike
110 Wallballs (20/14)
90 Walking Lunges (35/25 plate)
70 Toes to Bar

Extra

Before
12 min. to find max of complex:
Snatch Pull to Mid Thigh + Snatch from below Knee + OHS

Pause FS: Find a 1 rep max in 12 minutes with a 5 sec pause

Strict Hollow Ring Pull-ups: 4 sets 5 w/ 2 sec. pause at top of each

4 sets: 10 hollow/arch kips on rings + 4 Ring MU
*scale progression as needed

Immediately After Metcon
8 min. EMOM:
12 GHD situps + 10 sec. hold at parallel