Tuesday 07.28.15

WARM-UP
PVC Mobility
3 Rounds of:
5 Arm Circles Each Direction
10 Push-ups
10 Band Pulls toward Face
10 Squat Jumps

SKILL
10:00 of Upside Down Work
HSPU, HS Walks, Shoulder Taps

METCON
21 Wall Ball
21 Ring Dips
400m Run
15 Wall Ball
15 Ring Dips
400m Run
9 Wall Ball
9 Ring Dips
400m Run

E: 12/8# (MB); Box Dips
F: 14/10#; Green or Black Banded Ring Dips
P: 16/12#; Red or Blue Banded Ring Dips
C: 20/14# to 10′ Line

AP: 2 X Alligator Crawls on Frisbee

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Monday 07.27.15

997

WARM-UP
PVC Mobility
2 Rounds of:
200m Jog
10 Air Squats
:15 Bottom Squat Hold
:30 Plank Hold

STRENGTH
Back Squat
1-1-1-1-1

METCON
20:00 EMOM
Min 1: 12/10 Cal Row
Min 2: 15 KB Swings
Min 3: 100m Shuttle Run
Min 4: 40 Double unders

E: 8/6 Cal; 25/20#; 10 DU or 40 Singles
F: 10/8 Cal; 35/25#; 20 DU or 40 Singles
P: 45/30#; 30 DU or 80 Singles
C: 53/35#

AP: 3 X 10 Hanging Straight Leg Raises

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Sunday 07.26.15

Open Gym 10:00am – 12:00 noon

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Saturday 07.25.15

Team WOD:
400m kb carry – 100m at a time, partner rides – switch at turn around
50 burpees
150 kb swings
125 kb sdhp
100 partner leg throws
75 kb swings
50 sdhp
25 partner leg throws
50 burpees
400m kb carry – same as above

Hero WOD:
Loredo
6rft: 24 squats, 24 push ups, 24 walking lunges, 400m run

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Friday 07.24.15

998

WARM-UP
PVC Mobility
Coach Lead Dynamic Warm-up
Shoulder Mobility
Hip Mobility

OLY
Jerk
2-2-2-2-2
* Increasing load each set

METCON
5 RFT:
10 Deadlifts
10 Pistols

F: 135/95# or <; Bulgarian Split Squats P: 185/135#; Assisted Pistols C: 225/155# AP: Accumulate 2:00 L-Sit Holdimage

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Thursday 07.23.15

022

WARM-UP
PVC Mobility
Row 250m
2 Rounds of:
10 Money Makers
10 Push-ups
10 Lateral Lunges

SKILL
Athlete’s Choice 8:00 EMOM
1: Skill 1 X Reps
2. Skill 2 X Reps

METCON
15:00 running clock
Every 3:00 complete:
200m Run + AMRAP Squat Clean to Overhead in remaining time.
Score = Total number of Squat Cleans to Overhead

E: 65/45 or < F: 95/65# P: 125/85# C: 155/105# AP: Stretch and Mobilize image

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Wednesday 07.22.15

020

WARM-UP
PVC Mobility
400m Jog
2 Rounds of:
5 Leg Swings
5 Arm Circles Forward/Backwards
10 Lunges

STAMINA
4 X 250m Sprint Rows
* Record Best time

METCON
10:00 EMOM
Double Unders
T2B

E: 20 Singles; 5 T2Pole
F: 10 DU/20 Singles; 5 T2B/Knee2Chest/KneeRaises
P: 20 DU/40 Singles; 5 T2B
C: 30 DU; 10 T2B

AP: Tabata Hanging – Active/Passive/Swinging

image

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Tuesday 07.21.15

019

WARM-UP
PVC Mobility
20 Burpees
3 Rounds:
10 Squat Hops
10 Behind the Neck Band Pull aparts
10 Hanging Active Shoulders

STRENGTH
OH Squat
2-2-2-2-2
* increasing load each set

METCON
2:00 AMRAP
20 Sit-Ups
20 Supermans
ME Thrusters
Rest 1:00
2:00 AMRAP
20 Sit-Ups
20 Supermans
ME Thrusters
Rest 1:00
2:00 AMRAP
20 Sit-Ups
20 Supermans
ME Thrusters

E: 55/35#; 65/45#; 75/55# (15# Bars Must be used)
F: 75/55#; 95/65#; 115/75#
P: 95/65#; 115/75#; 135/95#
C: 95/65#; 135/95#; 155/105#

AP: 2X20 Side Plank Raises Each Side

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Monday 07.20.15

018

WARM-UP
PVC Mobility
30 DU’s or 60 Singles
2 Rounds:
10 MB Squat Cleans
5 Empty BB Jerks
:30 Second Pigeon Hold each leg

OLY
6 X 1 of Power Clean + Pause Front Squat + Jerk
*Work to a heavy single

METCON
4 RFT:
5 HSPU
10 Box Jumps
2 Rope Climbs

E: Box HSPU; 16/12″; 4 Ring Rows + 4 Air Squats
F: Asst. HSPU; 20/16″; 4 Asst. Pull-ups + 4 Air Squats
P: HSPU; 24/20″; 4 Strict Pull-ups + 4 Air Squats
C: 45# Plate Deficit; 30/24″ (Must Jump)

AP: 3 X 15 V-Ups

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Sunday 07.19.15

Open Gym 10:00am – 12:00 noon

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