Monday 8/20/18

WOD (performed first, 20 min soft cap):
8 x sprint to end of fence, continue with WALK around small grass island
Increase effort on first 3-4 sprints, last 4 should be at or near top end speed.
Strength:
Banded DL
5, 4, 3, 3, 3, 3, 3
*focus on speed
Accessory: Superset 3-4 rounds
3 Glute ham raises / 6 GHD hip extension
20-30 sec L-sit (accumulate 20 if unable to hold with scaled version)

Friday 8/17/18

Core Strength:
Max effort L-sit x 3
Best time counts as score
WOD: NFT, 5 Rounds max, rest between stations as needed
5 cone suicide
Suitcase carry to end of fence and back (switch hands for return)
Band resisted lateral walk, 50ft ea direction
60 sec airdyne (for calories)
10 GHD sit ups (scale = weighted sit up)
Accessory:
Cobra stretch 3 x 3 sec
Quadruped adductor stretch 3 x 30 sec
T-spine extension of foam roller – accumulate 2 min

Thursday 8/16/18

Strength: 15 min EMOM
1 inch clean – 3 inch pause 1 inch off ground
start at 60% and build slowly with no missed reps
WOD: Partner “Chris Kyle”
12 min AMRAP
40 KB swings (53/35)
40 Box Jumps
40 Thrusters
40 Elevated Push Ups
Accessory: 3 x 30 sec ea
Modified pigeon pose
Bretzel

Wednesday 8/15/18

Strength: None
WOD: 5 RFT, 40 min cap
Row 1000m
10 C2B Pull ups
Accessory: Superset x 3 ea
A1) x12 DB Rows AHAP
A2) x15 band Pull aparts
B1) Wrist ext stretch 30 sec
B2) Downward dog calf stretch

Tuesday 8/12/18

Gymnastic Strength / Stamina:
50 strict HSPU for Time, 10 min cap
Scale = 25 strict HSPU for time if able to link reps
or 50 push ups for time if unable to do HSPU multiples
WOD: For Time, 15 min cap
1 HPC + 5 S2O (Rx+ 185/125, Rx 155/105, Scaled 115/85)
25 DU’s (75 singles)
2 HPC + 4 S2O
25 DU’s
3 HPC + 3 S2O
25 DU’s
4 HPC + 2 S2O
25 DU’s
5 HPC + 1 S2O
25 DU’s
*weight should not exceed last week’s 5RM HPC
Accessory:
3 x ME pause ring dips (3 sec pause)
*if unable use leg or light band assistance to achieve 3 x 5

Monday 8/11/18

WOD (performed first, 15 min cap):
5 x 400m NFT – continuous circuit, run opposite direction from usual (out the door to the left) and sprint end of ea 400 from end of fence until past door. The rest of the run should be slow (no faster than 5k pace).
Strength:
Pause Back Squat
3 x 5 with 3 sec pause in bottom
*heaviest set counts as score, however if warm up sets were less than 90% of highest set they do not count toward the 3 x 5.
Accessory: 3 x 30 ea (superset optional)
Pistol holds
Thomas stretch

Friday 7/10/18

Strength: Double Pause Deadlift 12 min EOMOM
6, 5, 4, 3, 2, 1 reps, start light (approx 35%) and add weight as the reps go down
*Pause 3 sec with bar 1 inch of ground, 3 sec with bar just below knees, complete full lift
WOD: “Filthy Fifty”, 25 min cap
50 Box Jumps
50 Jumping Pull ups
50 KB Swings (35/26)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/35)
50 Back Extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders
Accessory:
Dead bug – add 2 reps / set from last week (was written as 5 x 10 / side)
Choose a mobility drill you need and spend 2 min / side

Thursday 8/9/18

Strength: Triple Pause Pull ups 10 min EOMOM (5 sets)
3 sec above the bar, 3 sec mid position, 3 sec active shoulder hang
Goal is 3-5 reps. If able to complete more than 5 with prescribed pauses, add weight. If unable to complete 3 reps scale to leg assisted.
WOD: For time
Run 1 mile
3 Rope Climbs (Rx+ Legless, Rx Standard, Scaled – 2 x pull to stand)
Run 1 mile
3 Rope Climbs
Run 800m
2 Rope Climbs
Run 800m
2 Rope Climbs
Run 400m
1 Rope Climb
Run 400m
1 Rope Climb
Accessory: SuperSet
A1)Bat Wing Row x 5
A2) ME Ring Hang
B1) Downard dog calf stretch x 30 sec / side
B2) Half Kneeling hip flexor stretch with overhead reach x 30 sec / side

Wednesday 8/8/18

Strength:15 min to establish Hang Power Clean 5RM
WOD: 30, 20, 10 – 14 min cap
Cal Row
DB Snatch (50/35)
Box Jump (24/20, scaled – box step up)
Accessory: Superset
A1) GHD extension holds – 3 x ME, record time to technical failure
A2) Wrist extension – 3 x 30 sec / side

Tuesday 8/7/18

Strength: Triple Pause Bench Press
10 x 2
Start at 50% and increase load each round until unable
*pauses are at sticking point (descent), bottom, and sticking point (ascent)
WOD:
“Mary”
20 min AMRAP
5 HSPU
10 Pistols
15 Pull ups
(scaling options available)
-OR-
“Cindy”
20 min AMRAP
5 pull ups
10 push ups
15 BW squats
Accessory: Superset
A1) Chin up Holds – 3 x ME at sticking point
*if able to hold > 30 sec, may add weight for hold
A2) Pec stretch – 30 sec / side