Wednesday 7/27/16

1 mile run test

Skill: 15 min handstand practice (newer athletes should take more time to recover from run)

WOD: 3 Rounds for quality (20 min time cap, do not rush exercises but try to minimize rest between stations)

Plate inchworms 50feet

20 Bicycle cruntches followed by 20 sec hollow body

Farmers carry to end of fence and back (switch hands half way) – HEAVY!

Tuesday 7/26/16

Strength: Bench Press 1RM (Complete before Strength B)

5@50%, 5@60%, 3@70%, 2@80%, 1@90%, 1@95%, Find 1RM in 3 attempts

WOD: Weighted Pull Ups + Airdyne bike OR row

5 Rounds, rest 1:00 between rounds (note: score includes both weight used and time completed, aim for the best time possible with a weight that is difficult but consistently allows you to complete 3 repetitions.)

3 weighted pull ups (AHAP) and 10 cal bikeor rower sprint

Monday 7/25/16

Strength: 1RM Sumo Deadlift

5@50%, 5@60%, 3@70%, 2@80%, 1@90%, 1@95%, Find 1RM in 3 attempts

WOD: “Karen” for time (12 min cap)

150 Wall Ball Shots

Optional Accessory (if time allows): Glute Bridges

3 x 10 (add load or progress to single leg bridge if able)

Friday 7/22/16

Strength: Prone Row 5×3 AHAP

WOD: 16.3 – 7 min AMRAP

10 Power Snatches (75/55)

3 Bar Muscle Ups

WOD 2: Airdyne Bike Tabata (Score as total calories)

Thursday 7/21/16

Strength: Front Squat 1RM

5@50%, 5@60%, 3@70%, 2@80%, 1@90%, 1@95%, Find 1RM in 3 attempts

WOD: 21,15, 9

KB Swings (53/35)

Goblet Squats (53/35)

Wednesday 7/20/16

Endurance: 5K run test

Accessory: 3 Rounds NFT

5 half get ups per side

Lateral single leg hops through agility ladder (1 trip per side, focus on pelvic stability)

10 sledge hammer swings per side

Tuesday 7/19/16

Strength: Strict Press 1RM

5@50%, 5@60%, 3@70%, 2@80%, 1@90%, 1@95%, Find 1RM in 3 attempts

WOD: 12 min ladder (1,2,3,4,5,6,7…)

TTB

Pull Ups

Burpees

Monday 7/18/16

Strength: Deadlift 1RM

5@50%, 5@60%, 3@70%, 2@80%, 1@90%, 1@95%, Find 1RM in 3 attempts

WOD: Partner 3,000m row for time

Switch every 500m (16 min cap)

Friday 7/15/16

Skill: TGU review

WOD: 5 Rounds NFT

1 TGU + OH Carry 100 ft

10 Barbell Roll outs

Asymmetrical Farmer’s carry to end of fence and back – switch hands for return (aim for 30% difference or greater)

15 cal bike

 

Bonus: Arm bar stretches and diaphragmatic breathing

Thursday 7/14/16

Strength: Single arm DB bench press

5 x 5 AHAP

 

WOD: “Moore” – 20 min AMRAP, score is total number of HSPU completed

1 Rope climb (scale = 3 rope assisted pull ups)

Run 400m

Max Rep HSPU