Programming Week of July 2-6

 

Monday, July 2nd 2018

Warm Up: Coaches Choice

Strength: Every 1 min for 10 mins, alternating between:

5/5 Strict Pull-ups

6/6 Alternating Pistols

 

WOD: For 4 cycles:

AMRAP in 5 mins of:

3 Handstand Push-ups

6 Dumbbell Snatches, 50/35 lbs

9 Dumbbell Box Step Overs, 50/35 lbs

 

Rest 1 min between each cycle.

For each cycle continue the AMRAP.

 

Tuesday, July 3rd 2018

Warm Up:
2-3 rounds of:

200m Run
10 Squats
10 Good Mornings
10 v-ups

Time to warm up your Power Clean & Hang Squat Clean

Strength: 1=1 Deadlift + 1 Power Clean + 1 Hang Squat Clean, pick load

Every 1 min for 12 mins.

WOD: For time:

21 Deadlifts, 225/155 lbs

Run, 400 m

15 Deadlifts, 225/155 lbs

Run, 400 m

9 Deadlifts, 225/155 lbs

Run, 400 m

 

Wednesday, July 4th 2018


Special Independence Day WOD

ONLY classes are at 7am & 9am

 

Thursday, July 5th 2018

Warm Up: 3 min Jump Rope

5-4-3-2-1 Push Ups, Sit Ups, Jumping Pull ups

Strength: Front Rack Lunge 6-6-6-6-6 (3 each leg)

WOD:

As many reps as possible in 12 mins of:

30/30 Double Unders

10/10 Burpee Over Bars

10/10 Push Press, 95/65 lbs

 

Friday, July 6th 2018

Warm Up: 2-3 rounds
Strapless 10 cal row
5 Inch Worms
10 Jumping Squats
5 Down Dog/Up Dog

Strength: Gymnastics Skill Work

3 rounds for quality:

10-30 s Ring Support Hold (Adv: with turnout in perfect hollow position)

5-7 Strict Ring Dips (Adv: add weight, only if your form is perfect!)

10-20 s L-Sit Hold

WOD: With a continuously running clock perform:

1 Wall Ball, 25/20 lbs, 1 Row Calories, 1 Toes-to-bar and 1 Run, 50 m in the first 20 mins

2 Wall Balls, 25/20 lbs, 2 Row Calories, 2 Toes-to-bars and 2 Runs, 50 m in the second 20 mins

3 Wall Balls, 25/20 lbs, 3 Row Calories, 3 Toes-to-bars and 3 Runs, 50 m in the third 20 mins

...

Continuing this for as long as you are able.

 

each round the reps will increase by 1, the distance will increase by 50m but will be shuttled back and forth of from the 200m mark

 

 




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