Thursday, August 28

tri

*The 515pm class will feature the yoga class this week. All other classes are unaffected.

Strength/Skill

10 minutes of Skill Work (DU’s, Handstand, MU’s, etc.)

*You will choose which skill you would like to work on. Try to pick something that you are unable to complete or lack sufficient skill to do efficiently. The coach will be available to help but remember that others may be working on different skills so the coaching will be limited to specifics and individuals.

WOD

400m Med Ball Run, 20/14lbs
40 Burpees
300m Med Ball Run
30 Wall-Ball Shots, 20/14lbs
200m Med Ball Run
20 Burpees
100m Med Ball Run
10 Wall-Ball Shots

Wednesday, August 27

Strength/Skill

Back Squat 3-3-3-3-3

*Try to match or exceed 95% of your 1 RM on your last set

WOD

2 rounds of:
2 Rope Climb
10 Box Jumps, 30/24″
10 Handstand Pushups
10 Toes-To-Bar
10 Pistols
10 Ring Dips
10 Box Jumps, 30/24″
5 Reps of Bear Complex, 175/125lbs

*One rep of Bear Complex is Power Clean, Front Squat, Push Press, Back Squat, Push Press

Tuesday, August 26

Strength/Skill

Spend 12-15 minutes working on Shoulder and Thoracic Spine Mobility
-then-
20 minutes to find a Heavy 1 Rep Split Jerk (2-2-1-1-1-1-1)

WOD

Rest 3 minutes after the 20 minute Strength portion and complete
7 minute AMRAP of:
4 Split Jerk @ 60-70% of 1 RM established during Strength/Skill
30yd Farmer’s Carry, 2/1.5pood (each hand)

Monday, August 25

Strength/Skill

Weighted Pullup 2-2-2-1-1-1-1

WOD

“Nicole” – 20 minute AMRAP of:

400m Run

Max Rep Pullups

*Your max rep Pullups begins as soon as you grab and hang from the Pullup bar. Your attempt ends when you fall off. As long as you can hang on to the bar, you can accumulate reps. Give max effort each round on the Pullups.

Saturday, August 23

We wanted to give those of you planning to make it to the Saturday morning workout a chance to strategize and plot your method of attack on the WOD. So your mission, should you choose to accept it, is to complete the workout below. Good luck.

WOD

Form teams of 2 and complete the following work in any order/combination you choose.

Power Clean 100 Reps, 135/95lbs
Run 4000m
Kettlebell Swing 120 Reps, 2/1.5pood
Run 1000m (with an empty Barbell)
Back Squat 140 Reps, 135/95lbs
Waiter Walk 200m, 45/35lb Plate
Kettebell STOH 160 Reps, 2/1.5pood
(Optional) – Lunch Break :)

*Each team is allowed only one bar, only one set of weights and only one partner may work at a time.

Friday, August 22

Strength/Skill

EMOM for 10 minutes,
Odd – 2 Split Snatch (alternate legs)
Even – 6 Barbell Walking Lunges (@ same weight used for split snatch)
*Increase weight each round and find a heavy set of 2 Split Snatch

WOD

5 rounds of:
6 Split Snatch, 135/95lbs
25yd Prowler Push, 315/225lbs

Thursday, August 21

Strength/Skill

Close Grip Bench Press 10-10-10-10-10

*In a close grip bench press, your arms should be approximately shoulder width apart or just slightly wider. Do not place your hands more narrow than shoulder width as this can cause a lot of strain on the shoulders.

WOD

20 Sumo Deadlift High Pull, 1.5/1pood
50 Hand Release Pushups
35 Sumo Deadlift High Pull, 1.5/1pood
35 Hand Release Pushups
50 Sumo Deadlift High Pull, 1.5/1pood
20 Hand Release Pushups

Tuesday, August 19

Strength/Skill

Handstand Practice

*Use this time to focus on your current needs in order to become a more well-rounded athlete. If you are able to do handstand pushups against the wall but cannot hold a free handstand for more than a second, then you should be practicing your handstand balance. The primary goals of this work session relate to your skill level on this movement and will dictate whether you need to work on simply getting inverted, holding a free handstand, or walking on your hands.

WOD

10yd Handstand Walk
10 L-Pullups
10yd Handstand Walk
20 Toes-to-Bar
10yd Handstand Walk
10 L-Pullups
10yd Handstand Walk
20 Toes-to-Bar
10yd Handstand Walk