WOD for Monday, 8/14/17:
Strength:
Bench Press 3×5
Try to increase weight 5-10 lbs from last time.
Rest 1 minute.
Choice of a “Squat” Bodyweight Progression
Super Slow Air Squat, Prisoner Squat, Russian Step-up or Skater’s lunge
Rest 1-2 minutes
Met-Con:
6×3 minutes of alternating between A and B
A) Run 400m + AMRAP 6 kb snatches (3/side) + 6 hand release pushups
B) Row 500m then AMRAP 6 kb goblet cleans + 6 toes to bar
**3 of each. Rest in time remaining.
WOD for Tuesday, 8/15/17:
Strength:
Sumo Deadlift – 3×5
Try to increase by 5-10lbs from last time.
Rest 1 minute.
Choose a “Pull” Bodyweight Progression.
Pull-Up, Ring Row, or Muscle Up Transition
Rest 1-2 minutes
Met-Con:
With a partner complete 7 rounds of the following:
I-go-you-go of 7 front squats-7 push jerks-7 thrusters + run 200m together.
*Aim to go unbroken on barbell complex
1 round =
A – 21 reps
B – 21 reps
then both run 200m together
WOD for Wednesday, 8/16/17:
Strength:
Bear Complex 3-3-3
Start with 65-75% of Push Press (or 1.3x your shoulder press max)
Try to increase by 5-10lbs from last time.
Power clean
Front Squat
Push Press
Back Squat
Push Press
Met-Con:
4×3 min rounds alternating between 1) and 2)
Rounds 1 & 3:
Row 500m then max rep KB Taters
Rounds 2 & 4:
Run 400m then max rep pushups or box pushups (Rx) or HSPU (CP)
Bodyweight Bootcamp:
Start with Tabata Row to 1000 meters: then:
As many rounds as possible in 8 minutes of:
80 feet Broad Jump (count number of jumps it takes to cover the distance)
Push-Ups
Sit-ups
Count the number of repetitions it takes to cover the distance, then do the same number of push-ups and then the same number of sit-ups. That constitutes one ’round’.
WOD for Thursday, 8/17/17:
Strength:
Back Squat (5 second pause) 3×5
Try to increase by 5-10lbs from last time.
Rest 1 minute.
Choose a “Carry”
Bear Crawls with KB’s, 100 feet, Farmers/Rack/Waiters Walk/One Up, One down, 100 feet, Pick up something heavy
and carry it 100 feet (atlas stones, husafel stones, sandbags, etc)
Rest 1-2 Minutes.
Met-Con:
16 Minute Alternating EMOM:
200/150 meter row
20 G2O with plate
25 Sit-ups
20 Dual Floor Press
WOD for Friday, 8/18/17:
Strength:
Push Jerk + Split Jerk 2-2-2-2
Met-Con:
3 Rounds:
50 Double Unders or 1 minute of double under practice
20 Front Rack Lunges
5 Burpee Pull-Ups
WOD for Saturday, 8/19/17:
Strength:
Front Squat 3×5
65% of Front Squat 1RM (or 85% of Back Squat, then 65% of that)
Try to increase weight 5-10 lbs from last time.
Rest 1 minute.
Choose from a “Push” Bodyweight Progression
Push-Up, Dip, Handstand hold/push-up
Rest 1-2 minutes
Met-Con:
21-15-9-6-3
double kb deadlift
ring pushup
wallball
box jump overs
G-WOD for Sunday, 8/20/17:
FOR QUALITY REPS:
8 ROUNDS of 40 seconds on, 20 seconds off:
1 Burpee Box Jump
1 Roll to Candle Stick
1 Straight Jump
Met-Con:
Met-con:
3 rounds for time of:
Row 250 meters
10 Burpees
100 meters of jump rope running
