WOD

Monday 8/5/19

STRENGTH Power Clean: Build to a 1RM. Rest 2:00 METCON AMRAP 7: Squat Clean Thrusters (155, 105) Rx+:(185, 125) Rest 7:00 AMRAP 7: 7 Power Snatch (155, 105) 7 Overhead Squats (155, 105)

Friday 8/2/19

STRENGTH Push Jerk: Build to a 1RM. Rest 2:00 METCON Every 3:00 x 5 sets: 10 C2B Pull-ups 15 Push-ups 45 Double Unders L3: (Regular Pull-ups) L3: (Band Assisted Pull-ups) (Box Push-ups) (30s of Double Under Attempts) L1: (Ring Rows) (10 Box Push-ups) (30 Single...

Thursday 8/1/19

STRENGTH 1) Wide Stance Box Squat: 3/5 x 5 @65% of Monday's 3RM or 50% of 1RM Back Squat, every 90s. 2) KB Squat Jumps: 1/4 x 5. Rest 60s. - max height on each rep. METCON 3 Rounds for total time: 20 Deadlifts (225, 155) 20 T2B Rest 2:00 L3: (185, 125) L2: (155, 105)...

Wednesday 7/31/19

METCON AMRAP 20 w. a partner: 400 Meter Run *Max Reps of: 20 Walking Lunges (BW) 20 Power Snatch (75, 55) *One athlete runs 400 meters while their partner performs max rounds of Lunge/Power Snatch Couplet *Score = total rounds Rx+:(95, 65) L3: (65, 45) L2: (55, 35)...

Tuesday 7/30/19

STRENGTH 1) Speed Bench Press: 9 x 3 @55% of 1RM Bench Press, every 60s. 3 Sets Close Grip 3 Sets Medium Grip 3 Sets 1” Wider than medium grip METCON 3 RFT: 15 Strict Pull-ups 15 Burpee Box Jumps w. step down (24, 20) 15/12 Calorie Row L3: (10 Pull-ups) L2: (Band...

Monday 7/29/19

STRENGTH Wide Stance Box Squat: 3RM. Rest 2:00 METCON Barbell Complex of: 4 Rounds: 8 Deadlifts (95, 65) 8 Power Cleans 8 Front Rack Reverse Lunges each leg 8 Push Press 8 Back Squats 8 Goodmornings 8 Bent-over Barbell Rows Rest 2:00-3:00 L3: (75, 55) L2: (65, 45) L1:...

Friday 7/26/19

STRENGTH ”6-12-25 Protocol” 3-4 Rounds of: 6 Close Grip Chin-ups 12 DB Hammer Curls 25 Banded Facepull-aparts No rest between movements, but Rest 3:00 after all three exercises. METCON AMRAP 12: 100 Ft. Overhead KB Carry (right) 100 Ft. Overhead KB Carry (left) 12 KB...

Thursday 7/25/19

STRENGTH 1) Sumo Deadlift: 3/6 x 3 @75%, every 60s. - against a band @65% 2) Seated Dynamic Box Jumps: 8 x 3, every 60s. METCON ”Karen” For time: 150 Wallballs (20, 14) (10’, 9’) L2: (14, 10) L1: (10, 8) (100 Wallballs) 11:00 Cap

Wednesday 7/24/19

METCON EMOM 30: Minute 1: 45s Row Minute 2: 45s DB Hang Power Snatch (50, 35) Minute 3: 45s Barbell Rows (95, 65) Minute 4: 45s Bike Minute 5: 45s Single Unders Minute 6: 45s Hollow Rocks *Score today = total reps

Tuesday 7/23/19

STRENGTH Speed Medium Grip Bench Press + Challenge Set: 6 x 3 @50% of 1RM Bench Press, every 60s. – each set should be AFAP – both eccentric and concentric ROM Then, 1 x Max Reps @50% METCON For time: Buy in: 100 Double Unders Then, 50 DB Renegade Rows (50, 35) (total...

Monday 7/22/19

STRENGTH Front Squat Clusters: Build to a heavy 2.2.2 (15s). Rest 2:00-3:00 METCON for time: 30-20-10: Goblet Squats (70, 53) 15-12-9 Power Cleans (185, 125) L3: (53, 35) (155, 105) L2: (45, 30) (135,95) L1: (35, 25) (185, 115 – Deadlifts)

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