Wednesday, August 8, 2018

Aug 6-12

High volume week! We are looking for 50-60 reps of the strength of the day.
We will be working with weights 60-75% of 1RM.
Watch the heat this week, drink lots of water.
Listen to your body, there is no shame in stopping early.

Monday

Warm-up:
Band (chest)
 
Mini WOD:
3 Rounds
10 Push up
5 Burpee
 
Strength:
Bench
2x10 close grip
10 pull up
2x10 narrow grip
10 pull up
2x10 normal grip
10 pull up
go up 5-20 lbs per grip
 
Skill:
Dead hang for time (work that grip)
 
WOD:
Baseline x3
500M row or 400M run
40 Squat
30 Sit up
20 Push up
10 Pull up
 
Bonus:
Tabata Wall sit (hold a plate if you want to get serious!). 30s on , 15s off, 4 rounds
 

Tuesday
 
Warm-up:
Band (Hips)
 
Mini WOD:
3 Rounds
15 Air squats
15 Sit up
 
Strength:
Front squat
3x10
Back squat
3x10
 
add 5 to 10 LBS each set
 
Skill:
Double Unders
 
Wod:
21-15-9(-7-5-3 if you want a little extra)
Wall Ball
DB Box Step Over
DB Thrusters
 
 
Wednesday
 
Warm-up:
Easy 400M run or 500M row
Barbell warm up (focus on stiff leg DL, good morning)
 
Mini WOD:
3 Rounds
200M run
40M Single arm farmer carry (20M per side)
 
Strength:
EMO2M
Dead lift 6x10
 
WOD:
21-15-9
OH Plate walking lunge
Sumo high pull
KBS
 
Bonus:
Tabata ABS!
4 Rounds 3 exercises
 
 
Thursday
 
Warm-up:
Band (hips)
Barbell warm up

Mini WOD:
3 Rounds
10 DB Snatch (5 per side)
4 Lateral Burpee over DB
 
Skill:
Dead hang for time (work that grip)
 
Strength:
5x3 Squat Snatch (or power snatch with OH Squat)
3x10 Power Snatch
Accessory: 10 Double under or 5 DU attempts between sets
 
WOD:
AMRAP 15 Min
10 Push press
10 Calf raise
10 T2B
10 Plate front raise
10 Walking lunge (5 per side)
 
Bonus:
split into 2 groups
Group 1: 10 cals on the bike for time
Group 2: 10 cals on the rower for time
Switch (do 2 on each)

 
Friday
Open gym. Pump up day or do a missed workout.

 
Saturday
9am Body by Bill.

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