Friday 8-3-18

Power Clean + Front Squat + Push Jerk

Build to a Heavy Complex

“Wise Men”

AMRAP 3:
Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:
Macho Man (155/105)

Rest 3 Minutes

AMRAP 3:
Macho Man (185/135)

1 Macho Man Complex:
3 Power Cleans, 3 Front Squats, 3 Push Jerks

Accessory

Dumbbell strict press- 5x5

Skull crushers- 5x10

 

 

Wednesday 8-1-18

1a) Strict Ring Rows- 4x6-8. Weight if necessary (:60-:90 rest)

1b) Tempo Front Squat- 4x4@65-70% tempo 3,3,x,1 (:90-:120 rest)

Followed by

“Dead or Alive”

21-15-9

Sumo Dead Hi Pull 135,95

Burpee over bar. Lateral or bar facing your choice.

Rest 3 minutes

Tababta Hollow rocks

:20 on/:10 off for 8 rounds.

Monday 7-30-18

"Last Call”

Teams of 3

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/135)

Rest 3 minutes

50 Hang Squat Cleans (115/80)

50 Hang Squat Cleans (135/95)

AMRAP Hang Squat Cleans (155/105)

Rest 3 minutes

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)

Three movements, three teammates, and three AMRAPs. Within a 7-minute window, athletes will work through 50 reps at a light weight before moving to 50 reps a slightly heavier weight, and finally as many reps as possible at a moderately heavy weight. The score for each round is the total reps completed at the final bar. One athlete works at a time, breaking up reps as they see fit. Teams will use one bar, switching out the weight after the first two sets of 50 reps. If athletes within a team are using separate weights, it is ok to have multiple bars or to change out weights as needed. On each movement, athletes should be able to complete 21+, 15+, and 12+ repetitions unbroken respectively. The three minutes between each AMRAP is utilize to rest and reset bars and weights.

Thursday 7-26-18

3 rounds:

Overhead Squat x 6 reps tempo 3,3,1,1

Rest 45 seconds

Supine Med Ball Leg Curls x 12 reps tempo  2,1,1,0

Rest 45 seconds

L-Sit x 45-60 seconds

(accumulate the time if you can’t do this in one effort)

Rest 45 seconds

WOD

For time:

Row 1000 Meters

40 Kettlebell Swings 55,35

40 Goblet Squats 55,35

The Goal is to just work on some basic gymnastic work and move for about 15 minutes or so. Keep the intensity moderate and focus on the movement, breathing and keeping a good pace.

Monday 7-22-18

1) Every 3 minutes, for 15 minutes (5 sets) of:

Front Squat x 2 reps- 2@75%, 2@80%, 2@85%, 2@87-90%, 2@90% or more.

2a) Bench Press- 5@65%, 5@70%, 4@75%, hit a heavy 3 for the day. Then dropset -20% for max reps. Tempo is 2,1,x,1. Dropset has no tempo.

2b) Front foot elevated split squat- 4 sets of 10. Controlled movement with foot on plate for elevation. Don’t bang knee into floor. Use dumbbells for added weight.

WOD

4 rounds

400 meter run. Time on equals time rested. First lap @70% effort. Second lap 100%. Third Lap 70%. Fourth lap 100%.

Friday 7-20-18

1) Tempo Bench Press- 1x3@60%, 1x3@65%, 1x3@70%, 2x3@75%  (3,3,3,3)

2) DB Push press- Build to a heavy set of 8.

Rest as needed between sets.

WOD

Collect :60 with chin above bar. Every time you come down you must rest :60.

Followed by…

Conditioning

5 Rounds:

1 Minute –  KB Sumo Dead Hi Pull 70,55

1 Minute – Double Unders

1 Minute – Calorie Assault Bike/row

1 Minute – Rest

*Score is total reps.