Programming Week of July 23-27

 

Monday, July 23rd 2018

Warm Up: 200m Run

15 Butt Kickers (hamstring activation)

1 Squat Hold for 30 sec + 9 Air Squats

10 Trunk Twists

10 Push-Ups

15 High Knees

15 Butt Kickers (hamstring activation)

10 Jump Squats

Shoulder warm up with weight

Strength: Shoulder Press
5 @ 60%, 5 @ 60%, 2 @ 90%, 2 @ 90%, 5 @ 70%, 5 @ 70%

THEN:

Push Press
4x2 at 100% 1RM of your shoulder press

WOD:   10-8-6-4-2 reps, for time of:

Thruster, 95/65 lbs

Lateral Burpee (Over Barbell)

 

Tuesday, July 24th 2018

Warm Up: 1 min Jump Rope

10 narrow squats
10 OHS
10 PVC Hang Snatches

2 min Jump Rope Drills Front to back, side to side, jumping jack, single leg, running (all while jumping rope)

2 min Double Under Practice

Teach Snatch technique-from top of the knee and the floor working on the extension

Strength: Every 1 min for 15 mins: Snatch(full) + 2 Overhead Squat

WOD: Complete as many rounds as possible in 7 mins of:

30 Double Unders

8 Power Snatches, 75/55 lbs

8 Pistols

 

Wednesday, July 25th 2018

Warm up: 500m Row

10 Good Mornings
10 Glute Bridges
10 Cat/cow back stretch
10 windshield wipers
10 Lat pull downs with the bands

Burgener clean warm up

Strength: Deadlift
5 @ 60%, 5 @ 60%, 2 @ 90%, 2 @ 90%, 5 @ 70%, 5 @ 70%

WOD:

5 rounds for time of:

5 Hang Power Clean & Jerks, 155/105 lbs

7 Chest-to-bar Pull-ups

 

Thursday, July 26th 2018

Warm Up:

10 Cal Row
8 Muscle Up transitions (rings)
6 Strict toes to bar
4 Down Dog/Up dog w/ push up
3x

Strength: Bench Press 5-5-10-10-7-7

WOD: For time

50 Row Calories

40 Box Jumps

30 Toes-to-bars

20 Kettlebell Swings, 70/44 lbs

10 Muscle-ups

 

Friday, July 27th 2018

Warm Up:

400m Run
then:
3 rounds of

10 -3 sec Pause squats
1-30 sec Handstand Hold then 2 Handstand Push Ups
10 Hollow Rocks

Strength: Back Squat
5 @ 60%, 5 @ 60%, 2 @ 90%, 2 @ 90%, 5 @ 70%, 5 @ 70%

WOD:

Complete as many rounds as possible in 12 mins of:

6 Front Squats, 135/95 lbs

6 Handstand Push-ups

Run, 200 m




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