Friday
750m Row Not for time
Squat Therapy
Strength:
Find 10 Rep Max Back Squat
15 min Cap
WOD:
For Time
100 Double Unders
100 KB Swings 53/35 (Beast use 70)
100 Pistols Alternating
100 Double Unders
16 min Cap
Cool Down and Stretch
750m Row Not for time
Squat Therapy
Strength:
Find 10 Rep Max Back Squat
15 min Cap
WOD:
For Time
100 Double Unders
100 KB Swings 53/35 (Beast use 70)
100 Pistols Alternating
100 Double Unders
16 min Cap
Cool Down and Stretch
Clean and Jerk Progression
20 min
Team Stretch and ADVANCED Mobility
15 Min
3 Rds
5-10-15-20m Suicides
Your chest will hit the ground at each turn around. You will also start from the ground.
Rest as needed in between sets. Full recovery.
New Program just days away.
Warmup
Hurdle Drills
Deadlift Workshop
Strength;
Deadlift 6×3
WOD:
15 min amrap
800m Run buy in
With time remaining after run
5 Deadlift 225/135
10 TTB
20 4-count T-Bone 🙂
Warmup:
400m front, side shuffle, back peddle, side shuffle.
Rotate 5 sec each for entire 400m
Team Stretch
Strength:
EMOM 10 Min
Even 5 heavy Back Squats (Think 80% of 1 rep max and dig for it.)
Odd: HS walk, 50′
WOD:
15-12-9
Overhead squat (155#/105#)
Burpee pull-ups
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run
WOD:
Partner style Fight Gone Bad:
In teams of 2 complete 5 rounds with no rest of
1min wall balls 20/14
1min push press 75/55
1 min box jump 20″
1min SDHP 75/55
1 min max cal row
Warmup:
30 Back Rack Lunges w/ Bar, 30 PVC pass through, 30 Box jumps, 30 swimmers each side, 30 air squats, 30 arm circles, 30 Good Mornings w/ Bar
10 min
Advanced Mobility
Foam, LX Ball, Band, Partner Assist x 25 min
WOD:
10 rounds
3 Deadlift (315#/205#)
15 Wall ball (20#/14#)
15 min cap
Warmup
Burgener Warmup
Snatch Prep
Strength:
Find new 1 rep max for power snatch
http://youtu.be/7h4r8tWGAKM
WOD:
“Isabelle”
30 Power Snatches for time
135#/95#
Warmup:
12 min EMOM Jump Rope
High Knees
Double Unders
Dyanmic Stretch
Strength:
Sumo Deadlift High Pull
6×5
WOD:
Run 1 mile, rest 3 min
Run 1200m Rest 2 min
Run 800m Rest 1 min
Run 400 m
Score is total time accumulated (include rest)
20 Step ups, 20 PVC OH Lunge, 20 Swimmers each arm, 20 Leg Swings each leg, 20 Air Squats, 20 Swings
Band Mobility, LX Ball, Foam Roll (10 Min Total)
Skill:
The Muscle Up (15 min)
OH Prep (5 min)
Clean Prep (5 min)
10 min to establish 3 rep max OH Squat working from the ground
WOD:
7 min of Burpees
