Friday 9/1/17

Strength: Superset, 3 x 10 ea
A) DB incline bench press
B) Inverted Row
WOD: Partner workout, all are total reps, break up any way you choose, 20 min cap
Row 2000m
100 pull ups
600 ft plate push
100 push ups
Accessory: 3 x 30 sec ea
Pec stretch
Shoulder extension stretch

Thursday 8/31/17

Endurance:
1 mile Run*
Rest 4 min
800m run
Rest 2 min
400m run
*record score for fist mile AND total time
WOD: Tabata
DU’s
Air Squats
Hollow Body
Bike
Accessory: Mobility
Hip extension
2-position ankle dorsiflexion

Wednesday 3/30/17

Strength: Review Turkish Get Up / Warm up as needed for weighted chin ups.

WOD: 35 min @ continuous pace*
1 Heavy TGU / side
2 Weighted Strict Chin ups
3 Goblet Lateral Lunges / side
400 m row / 0.5 mi bike
5 sledge hammer swings / side
* put full effort into each station, you may rest briefly between movements, but should keep breathing and heart rate elevated throughout.

Accessory:
2 min Diaphragmatic Brerathing

Tuesday 8/29/17

Strength: Push Press
10, 8, 6, 4, 2, 10
WOD: For time, 12 min cap
10 DL*
2 Burpees over bar
8 DL
4 Burpees over bar
6 DL
6 Burpees over bar
4 DL
8 Burpees over bar
2 DL
10 Burpees over bar
(Rx+ 225/155, Rx 185/125, Scaled 135/95)
Accessory:
Shoulder mobility reach 6 x 3 breaths / side
Supine hamstring stretch with lift off 3 x 20 / side

Monday 8/28/17

Strength: Front Squat
10, 8, 6, 4, 2, 10
WOD: 3 Rounds for time, 14 min cap
10 OH lunges (95/65)
10 C2B pull ups
Run 200m
Rest 1 min
*10 burpee penalty for dropping bar with less than 25lb plates
Accessory:
 3 x 20 hollow body rocks
2 min / side couch stretch

Friday 8/25/17

WOD: For time, 45 min cap
Buy in: Run 1 mile
5 Rounds
– 10 Goblet squats (53/35)
– 5 Weighted push ups (45/25)
– 1 Rope climb
Cash out: Run 1 mile
Strength (Performed after WOD if finished early):
3 x 8 ea
– Single arm rows
– Lateral raises
Accessory: 3 x 30 sec calf stretch

Thursday 8/24/17

Strength: Deadlift
5@50%, 5@65%, 3@75%, 2@80%, 1@85%, (4 x 2 @ 95%)
WOD: 3 Rounds, NFT
A) 200 ft sled push
B) x10 GHD hip extensions
C) 45 sec L-sit hang (accumulate as needed)
Accessory: 3 x 20 ea
Clamshells
Reverse clam shells

Wednesday 8/23/17

Strength: Hang Clean & Press*
15 min to establish 2RM
* Note:Clean is a full clean unless unable, Press is a STRCIT press. This will be the limiter but your goal should be to hit a number as close as possible to your 1RM strict press.
WOD: “Elizabeth”, 12 min cap
21, 15, 9
Cleans
Ring Dips
Accessory: Mobility
Shoulder Extension and Internal rotation

Tuesday 8/22/17

Strength: Tempo Prone Row (3:1:X:1)
4 x 2 AHAP
WOD: For time, 20 min cap
30 Burpee Box Jumps (24/20)
Run 800m
20 TTB
Run 400m
10 Bar MU
Run 200m
Accessory: Sidelying shoulder external rotation
3 x 8, emphasis on control

Monday 8/21/17

Strength: Back Squat
5@50%, 5@65%, 3@75%, 2@80%, 1@85%, (4 x 2 @ 95%)

WOD:

A) 4 min AMRAP
7 Power snatches (115/85)
15 DU’s
21 WBS (20/14)

*Rest 3 min*

B) 4 min AMRAP
7 DL (115/85)
14 Front Rack Lunges (115/85, total reps)
21 Cal Row