Thursday 8/22/19

Warm up:
45 sec row
5 squats to med ball
3 beat swings
45 sec row
5 med ball front squats
3 kipping knee raises
45 sec row
5 med ball OH presses
3 KTE
45 sec row
5 WBS
3 TTP

Strength: None

WOD: 27 min AMRAP
21 cal row
15 WBS (20/14)
9 TTB

Accessory:
5 x 3 weighted ring dips
30 sec stretch of choice between Rounds

Wednesday 8/21/19

Warm up:
3 min bike or row
10 bridges
50 foot Spider-Man lunge
10 squat jumps
50 foot walking single leg reach
10 good mornings

Strength: DL
5 @ 50%, 4 @ 65%, 3 @ 75%, 2 @ 85%, 5 x 1 heavy

WOD: 12 min partner AMRAP
3 DB power cleans (50/35, Scaled 35/25)
Rack carry 25ft
3 DB power cleans
Rack carry 25 ft
12/9 cal bike
50 ft farmers carry
*score is Rounds plus reps (PC + calories = reps)

Accessory:
Hip 90/90 2 min / side
Quadruped T-spine rotation 5 x 3 breaths / sid

Tuesday 8/20/19

Warm up
3 Rounds
1 x / side shoulder CAR
15 DU’s (scale big singles / fast singles / penguin claps
5 scapular pull ups / beat swings / beat swing with lean back

Strength (after WOD):
Weighted chin up
5 x 3 for total load
Jog to end of fence and back after ea round

WOD (performed first):
10 min AMRAP
1,2,3,4,5,6,7,8…
X10 DU’s (x30 SU or x 10 DU attempts)
Bar MU

Accessory: 3 Rounds
15 band pull aparts
30 sec calf stretch at rig

Monday 8/19/19

Warm up:
Row 500m or run 400m
10 PVC pass throughs
5 HR push ups
5 prisoner squats
5 squat thrusts
PVC snatch review

Strength: 24 min running clock
A) 12 min to work up to a heavy power snatch single
B) 12 min to work up to a heavy single snatch

WOD: 18.2 -12 min running clock
1,2,3,4,5,6,7,8,9,10
DB squats (50/35)
Bar facing burpee
*complete WOD for time, then
18.2a 1 RM clean in remaining time

Accessory: 3 x 30 sec
Couch stretch
Frog stretch

Saturday 8/17/19

Warm up: 2 Rounds
3 Prying goblet squats with 3 sec hold
6 Spiderman lunge with OH reach
9 Prisoner squats
12/9 Cal bike or row

Strength: Front Squat
5 @ 50%, 4 @ 65%, 3 @ 75%, 1 @ 85%, (4 x 3 @ 90%)

WOD: 4 RFT, 20 min cap
Run 400m
18 OH lunges (95/65)

Accessory: 3 x 30 sec ea
Couch stretch
Quadraped adductor stretch

Friday 8/16/19

Warm up: 3 Rounds
10 sec active hang
8 high box step ups (30/24, or go higher than normal for you)
6 sec active dip hold
4 lateral lunges (total)
2 push ups with shoulder mobility reach

Strength: Review Strict pull ups and strict dip, warm ups as needed
for back squat

WOD: Chipper – For time, 32 min cap
30 Back Squat @ BW / 70% BW
30 forward lunges (no load)
30 strict pull ups
30 strict ring dips
30 box jumps (24/20)
30 reverse lunges (no load)
30 Ring rows
30 Push ups

Accessory: 3 Rounds (choose super set A, B, or both depending on time and needs)
A1) 30 sec flexed arm hang, chin up grip
A2) DB Complex – 6 DB skull crushers + 6 DB fly + 12 DB bench
B1) 30 sec Pec stretch
B2) 30 sec child’s pose triceps stretch

Thursday 8/15/19

Warm up: 3 Rounds
10 KB DL (recommended 70/53)
10 SA swings (total reps, practice switching every 2 reps, recommended 35/25)
Jog to end of fence and back

Strength: Deadlift
5 @ 50%, 4 @ 65%, 3 @ 75%, 1 @ 85%, (4 x 3 @ 90%)

WOD: For time, 15 min cap
50, 30, 20, 10
Single arm KB swings (Rx 53/35, Scaled 35/25, total reps, switch as needed)
200 ft shuttle at the end of ea round (4 x 50 ft)

Accessory: 4 Rounds
 8 x Rower bridge + hamstring curl
30 sec straddle sit hamstring stretch

Wednesday 8/14/19

Warm up:
Easy 500m row
3 Rounds of
5 Empty bar thrusters
3 Pull ups

Strength (after WOD): Heavy DB Row
5, 4, 6 x 3 AHAP

WOD: “Jackie” For time, 12 min soft cap
1,000m row
50 Thrusters (45/35)
30 Pull ups

1  mile recovery jog (NFT)

Accessory: 3 Rounds
15 band pull aparts
30 sec quadruped wrist extension stretch

Tuesday 8/13/19

Strength: Rope climb skill practice

WOD: Partner WOD, 5 Rounds per person, 25 min soft cap
45 DU’s (x 3 singles)
12/9 cal bike / row
1 Rope climb (x 2 pull to stand)
*One works at at time, however resting partner must be in a plank for
the entire duration of partner’s DU’s

Accessory: Supersets, 3 Rounds ea
A1) 30 sec Side plank with hip abduction iso hold
A2) Quadraped t-spine rotation 5 x 3 slow breaths / side
B1) 30 sec hollow Body hold (accumulate as needed)
B2) 30 sec calf stretch per side

Thursday 8/8/19

Warm up:
2 min bike or row
Grab a moderate KB (reccomended 53/35 for Rx athletes)
5 Squat stretches with OH reach (use KB as anchor)
50 ft walking single leg reach / jog back to KB
10 KB DL
50 ft lateral shuffle ea way
15 Russian swings
Bear crawl 25ft hips low, 25 ft hip high / jog back

Deadlift
5 @ 50%, 5 @ 60%, 3 @ 70%, (3 x 5 @ 80%)

WOD: 5 min for max reps
15 Russian KB swings
15 cal bike
*run in heats as needed

Accessory:
90 sec / side single leg stance with hips and kneesed flexed to 90+
deg (break up as needed, goal of 30 sec)
2 min diaphragmatic breathing in supine wall squat