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

Wednesday 7/11/18

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

Strength:
Sumo Deadlift 1-1-1-1
WOD:
1:45/:15 work/rest of
-Row for Cals
-bottom to tops
-box jumps
3 rounds, 18:00 clock
REMINDER: Beer League is this Friday! 6:45pm. Remember you don’t have to drink- bring something carbonated. These options include but aren’t limited to beer, hard cider, sparkling water, sparkling juice? Etc.

Tuesday 7/10/18

6:00am, 6:00pm

skill: rope climbs

1 rope climb*
10 back extensions
6:00 running clock
*athlete does 1 rep of whatever skill level they are currently at
WOD:
40-30-20-10
Alternating dumbbell snatch
V-ups

EVERYTHING YOU NEED IS ALREADY INSIDE!