TEAM SATURDAY!

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STRENGTH: 3X5 HEAVIEST WEIGHTED PULL UP

PARTNER WOD

“GET DOWN WITH THE SICKNESS”
400m Run (both athletes, same time)
100 Wall Balls(20#/14#)
400m Run
100 Plate Push Ups (45#/25#)
400m Run
100 Partner Sit Up Tosses (12′)
400m Run
*2 athletes per team
**Only 1 athlete working at a time with the exception of the runs. Team will not start on the non-running movement until both athletes have completed the run.
***Partner Sit Up Tosses will be performed with 12 ft (2 mats) between the partners. Ball must travel the entire distance in the air and can’t be dropped.

****Plate push ups are done with plate on the athletes back, partner with assist with placement of the plate

AUGUST 30TH

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STRENGTH: 5X2 SHOULDER PRESS @ 80%

WOD:

5 C&J 155/105

50 SIT UPS

50 DBL UNDERS

4 C&J

40 SIT UPS

40 DBL UNDERS

3 C&J

30 SIT UPS

30 DBL UNDERS

2 C&J

20 SIT UPS

20 DBL UNDERS

1 C&J

10 SIT UPS

10 DBL UNDERS

 

ON RAMP:

Shoulder press with PVC

Shoulder mobility circuit Shoulder Press out of rack Knee to elbow progression

3 rounds for time: 300 M Row (SDHP) 5 KTE 10 barbell push press One groups will rest while 2nd group goes for each Round

AUGUST 29TH

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SNATCH: Pause at bottom of knee: Find Max Double in 15 min

WOD:

5 ROUNDS:

10 DEADLIFT 275/185#

10 STRICT T2B

 

CORE WOD:

10 PISTOLS

30 RUSSIAN TWISTS

3 ROUNDS

 

ON RAMP:

Dead Lift

Kipping Jumping Pull-ups Walking lunges

3 rounds for time: Run 200m Lunge 30 ft 10 jumping pull-ups

august 28th

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STRENGTH: 5X2 BENCH PRESS @ 80%

WOD:

NANCY

400M RUN

15 OHS 95/65#

5 ROUNDS

CORE:

12 TGU HEAVY

ON RAMP:

 

Dead Lift

Rower (SDHP) Thruster

Total Time (add intervals): Row 200m (SDHP) 10 Thrusters (45/15 or PVC) Time each interval (one person rests while partner goes)

3 times each (approx 3 min rest)

 

 

August 27th

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olympic lifting:

C&J: Pause at bottom of knee: Find Max Double in 15 min

WOD:

40 KB SWINGS

20 BURPEES OVER KB

20 kb swings

10 burpees over kb

200m run

10 burpees over kb

20 kb swings

20 burpees over kb

40 kb swings

 

Core: 100 ab mat sit ups

 

On ramp:

Squat

Dead Lift Shoulder Press and Push Press w/PVC

For Time: 10,9,8,7,6,5,4,3,2,1 Med Ball Dead Lift (x lbs) Push Press with PVC

 

AUGUST 26TH

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STRENGTH: SQUAT 5X2 @ 80%

GYMNASTY:

3 MUSCLE UP TO FORWARD ROLL/( SCALE =5 BUTTERFLY PULL UPS)

6 FORWARD ROLL TO PISTOL

3 ROUNDS

WOD:

750M ROW BUY IN

THEN:

20-14-10 REPS

FRONT RACK LUNGE 135/95#

PULL UPS

 

CORE: 30 PLATE SIT UPS

 

ON RAMP:

DROM (dynamic range of motion) Squat Ring Row Push-up

For Time: 200m Run 15-12-9 squat/push-up/ring row 200m Run

AUGUST 26TH

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STRENGTH: 10 MIN TO ESTABLISH 3RM OHS

12 min amrap:

12 wall balls 20/14

12 bent over row 95/65#

20 dbl unders

 

Core: 30 alternating t2b

50 ab mat sit ups

On ramp:

Dead lift, start with PVC series Walking lunges

Kipping pull-up

For Time: Run 400m 15 lunges on each leg 15 ring rows 15 thrusters 15 KTE Run 400m

august 24th

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10 minutes – Work to heavy Bear Complex

– Then –

Run 400m

Plank hold (one partner must hold while other works)
100 Burpee over box (24/20)

Handstand hold (one partner must hold while other works)
100 Handstand Pushup (scale Push Press 95/65#)

Bar hang (one partner must hang while other works)
100 hang power cleans 95/65#

Run 400m

NOTE: You must both come down from the Plank, HS hold and Bar hang before switching movements within each couplet.

AUGUST 23RD

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STRENGTH: 5X4 DEADLIFT @ 85%

WOD:

Metcon (AMRAP – Rounds and Reps)

20 min amrap
Run 200m
7 muscle ups
(scale: 15 pull ups)

 

Core: athletes choice

 

On Ramp:

Shoulder Press press out of rack

Wall Ball Med Ball Cleans

5 rounds for time: 7 wall ball 7 pushup 7 ring rows