WarmUp
Run 400m
Mob: BandyLunge
2 Rounds
5 BackSquat (BB)
5 PullUp
1) DeadLift (5, 3, 1)
* Rest :90, between sets
2) 4 Sets
On a 3 min running Clock
Row 500m
AMRAP HRPushUp
Rest 3 min
WarmUp
Run 400m
Mob: BandyLunge
2 Rounds
5 BackSquat (BB)
5 PullUp
1) DeadLift (5, 3, 1)
* Rest :90, between sets
2) 4 Sets
On a 3 min running Clock
Row 500m
AMRAP HRPushUp
Rest 3 min
WarmUp
Row 500m
Mob: BandyShoulderOverHead
3 Rounds
5 Inchworm+PushUp
10 Squat
1) EMOM8 x 3 Push Jerk
2) 4 Rounds ForTime
10 DB PushPress 45/25#
10 TTB
10 DB Burpee 45/25# (no jump)
$$) Accumulate 3 min Plank (Floor or Rings)
BeaverTakeOver is coming 9/9 5pm
This Sat join coach Scott at Gabriel Park for endurance wod, meet by dog park/tennis courts
Mon-Wed-Fri testing on these lifts: Bench, BackSquat and Deadlifts.
You worked hard on this last cycle, get ready to test.
Monday: 8-28
Saturday: 8-26
Friday: 8-25
Fridays we meet at the bar!
#barbellClub for 201 athletes at 6pm
WOD
WarmUp
Run or Row 400m
3 Rounds
5 GobletSqiat
5 InchWorm+PushUp
5 BootStrapper
1) DeadLift 6×2
2) 4 Sets
6 Deadlifts 225/155#
9 TTB
12 Burpee
Sprint to 1ST Gate (100m)
Rest/Walk back (100m)
*end of summer cycle testing next week!
$$DU, pull-up or dip progression work
Thursday: 8-24 WOD
Warm up/ mobility = see board
WOD:
21-18-15-12-9
Deadlift (95/65)
Hang Power Clean (95/65)
Front Squat (95/65)
Push Jerk (95/65)
50m run in between sets
Wednesday: 8-23 WOD
6X3 BackSquat
Then
Fran
21-15-9
Thruster 95/65
Pull up
Tuesday: 8-22 WOD
1) EMOM6 OHS x 2 reps @80-85% of 1RM
2) 3 Rounds ForReps
AMRAP :40 PushPress 75/35#
Rest :20
AMRAP :40 SitUp
Rest :20
AMRAP :40 MedBallClean 20/14#
Rest :20
AMRAP :40 KBS
Rest :20
AMRAP :40 FrontRackedBBLunge 75/35#
Rest :20
** 40 seconds of work at each station, 20 seconds of rest while rotating to next station.
Monday: 8-21 WOD * Enjoy The Total Solar Eclipse
No 11am workout
HERO WOD: “Wittman”
Seven rounds for time of:
15 KB swings (53)
15 Power cleans (95)
15 Box Jumps (24)
Fri 8/18
WarmUp
Run or Row 400m
2 Rounds
6 PushUp
6 PullUp
12 Passthrough
1) A. Deadlift 5×3 Rest :90
B. Bent over row 6-8 or
Dip or pull-up progression
2) AMRAP15
10 wall ball sit-ups
8 Burpee deadlift
100m ShuttleRun
Cool
Roll
*please note Open gym or reg CF class is at 6pm tonight.
Thur 8/17
1)EMOM10
Even dips 5-8
Odd Pull Up progressions
2) 5 Rounds For Time:
5 HSPU
5 Power Cleans (135/95)
10 Burpees
10 T2B
1) BackSquat 6×3
2) AMRAP15
10 HR PushUp,20 walking lunge db,30 KBS
GroupCoolDown
Tuesday:
1) EMOM8 1 SnatchDL + 1 Snatch + 1 OHS
2) 10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
PullUp
RingDip
GroupCoolDown
Then
2. Karen: 150 wall balls for time 20/14
or
B)For time: