Saturday 7/21/18

8:30am

skill: toes to bar 8:00

“Walley Ball”

Teams of 2. 5 burpee penaltee each time the ball is dropped. 10 burpee penalty each time tape is hit with ball.

EMOTM: partner with ball does 5 squats, partner without does 5 push-ups.

10:00 clock

team:

– kettlebell deadlifts

– hand stand push-ups

– bench press

– stability ball pass offs

*details before WOD

 

Friday 7/20/18

5:45am 1 on 1, 6:00am, 5:30pm

Strength:

Deloading hang squat clean

3 @ 70% of 1 rep max for 4:00

5 @ 50% of 1 rep max for 4:00

WOD:

5 hang power snatch (95/65)

15 overhead squats 

100 double unders 

5 hang power snatch

10 overhead squats 

75 double unders 

5 hang power snatch 

5 overhead squats 

50 double unders 

 

Wednesday 7/18/18

6:00am, 5:15pm Level 1, 6:00pm, 7:00pm 1 on 1

Strength:
Deloading sumo deadlift
4 reps at 60% of 1 rep max for 8:00
WOD:
EMOTM for 12:00
EVENS:
First :30 jump rope
ODDS:
Hand release push-ups. Increase by 2x each round. Begin first round at 2 reps

 

Tuesday 7/17/18

6:00am, 6:00pm

Skills:
8:00
1 rope climb (athlete’s current skill level)
Max rep strict pull-ups (unassisted or least amount of assistance possible)
Banded max rep pull-ups
3 rounds
WOD:
9 snatch (105/75)
12 toes to bar
300m run
5 rounds

Monday 7/16/18

 

6:00am, 6:00pm

Strength:
Back squat deload
3 @ 70% of 1 rep max for 3:00
6 @ 50% of 1 rep max for 5:00
WOD:
:45/:15 work to rest of
- knees to elbows
- tire strikes
- kb Deadlifts 53/35
- burpees
1:00 rest
3 rounds

Sunday 7/15/18

8:30am

strength:

push jerk 1-1-1

split jerk 1-1-1

WOD:

2:00 renegade row push-ups AMRAP*

1:00 of :20/:20:20 fwd/left/rt plank

1:00 air squats AMRAP*

1:00 rest

2 rounds, 9:00 clock

*score= total RR push-ups + squats

Thursday 7/12/18

6:00am, 5:30pm

10 handstand push-ups (20 hand release push-ups)

40 double unders

16 shoulder taps (32 plank shoulder taps)

40 double unders 

20 handstand steps (20 pike steps; keep shoulders activated, head through window)

40 double unders 

1:00 rest 

3 rounds

EVERYTHING YOU NEED IS ALREADY INSIDE!