Saturday: 8-26

For Time: 9:00am with coach Sam
 10am Yoga, 11:30 CF 101

201 class
5 wall walks- mod to inchworms or wall planks
400m run
20 T2B
20 burpees
5 wall walks
10 Push press 65/95
20 box jump 20/24″
20 burpees
5 wall walks
10 front rack lunge 95/135
20 pull-ups
20 burpees
11:30am class CF 101 with coach Sharon: Tabata: situps, pushups, pullups and squat

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)

 

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