Programming Week of July 30 - August 3 2018


Monday, July 30th 2018

Warm Up: 2 Rounds of

3 Burpees

3 push ups

6 Lunges

6 Reverse Lunges

12 Jumping Pull Ups

Row 15/10 cal

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

2 Curtis Ps, pick load

3 Strict Chest-to-bar Pull-ups

WOD:

5 rounds for time of:

3 Curtis Ps, 95/65 lbs

5 Lateral Burpee Over Barbells

7 Pull-ups

15/10 Row Calories

Tuesday, July 31st 2018

Warm Up: 1 min Jump Rope

10 OHS*

10 pvc pull overs*

10 good mornings*

5 down dog HSPU*

5 down dog to up dog stretch*

*20 Double unders or 20 singles in between each warm up exercise

Do a 7 min AMRAP(ish) for the warm up after the 1 min of Jump Rope

Strength:

  1. 1.     Snatch Grip Behind-the-Neck Push Press 2-2-2-2-2
  2. 2.     Snatch Grip Behind The Neck Push Jerk 3-3-3-3-3

WOD:

Tabata: 8 intervals of 20 sec of work 10 sec rest

1.Toes to Bar

2.Double Unders

3.Alt. HPC & Shoulders to OH

Wednesday, August 1st 2018

Warm Up: 2-3 Rounds Of
200m Run

10 Jumping Squats

Bear Crawl length of the rig

10 Broad Jumps

Bear Crawl Length of the rig

10 Deep lunges


Strength: Thruster 1 Rep Max

WOD: For Time
21-18-15-12-9 reps of:

Wall Ball, 20/14 lbs

Box Jump, 24/20 in

Kettlebell Swing, 53/35 lbs

Thursday, August 2nd 2018

Warm Up: 500m Row

Then: 2 rounds of

10 Cossack squats (side to side lunges) pause for 3 sec on each side

10 Ring Rows

10 Single leg deadlift either with no weight or light weight

Strength: Every 1 min for 12 mins: Deadlift

3 Deadlifts, 70% 1RM

WOD: For 3 cycles:

AMRAP in 4 mins of:

2 Deadlifts, 275/185 lbs

4 Alternating Pistols

6 Push-ups

Friday, August 3rd 2018

Warm Up: 3 Rounds of

10 Jumping Jacks

10 Spiderman lunges

10 muscle up transitions (under the rings, pull to bottom of the ring dip)

30 sec ring support hold

Strength: 10 rounds for time of:

Row, 150 m

3 Muscle-ups

WOD: 3 rounds, 1 min per station, of:

Ab Wheel Roll Out

Rest 30 secs

Hollow Rock

Rest 30 secs

Superman

Rest 30 secs

Russian Twist, pick load

Rest 30 secs

L Sit

Rest 30 secs

Weighted Sit-up




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