190715

Training Plan WOD for Monday, July 15th, 2019:

WOD With Class:
3 Rounds, For Time:
100 Dubz
15 Deadlifts 205/145lb
20 Ring Dips

Backsquat:
In a 15 Minute Window, Build to Heavy 5RM

Aerobic Capacity:
For Time*:
200/160 Cal Row
*Every 2:30 minutes, perform 5 Strict Handstand Push Ups

Conditioning:
3 Rounds:
100m Sled Push (Heavy)
100m Farmer Carry

190712

Training Plan WOD for Friday, July 11th, 2019:

WOD With Class:
5 Rounds:
7 Hang Power Cleans 115/80-lb
7 Front Squats
7 Shoulder to Overhead

Front Squat:
(Week 7/8)
5 x 2 @ 85% 1RM, or add 5-10 lb. from last week.

Accessories:
Accumulate 90 seconds in the following positions:
L-Sit (rings or bar)
Top of Ring Dip
Active position of Ring Row, with heels on box or bench

Conditioning:
E4MOM x 4 rounds:
20 Toes to Bar
15 Burpee Box Jumps (lateral facing) 24/20″
10 Dumbbell Shoulder to Overhead 50/35-b

190710

Training Plan WOD for Thursday, July 10th, 2019:

WOD With Class:
5 Rounds (16 Min Cap):
200m Run
4 Strict Muscle-Up
8 Alt. DB/KB Snatch 70/35-lb

Push Jerk:
(Week 1)
3 x 3 @ 85% 1RM

Aerobic Capacity:
Row: 3:00, 2:00, 1:00, 3:00, 2:00, 1:00, 3:00
Rest: 3:00, 2:00, 3:00, 3:00, 2:00, 3:00″

190710

Training Plan WOD for Wednesday, July 10th, 2019:

WOD With Class:
E2MOM x 8 Rounds:
8 Plate Ground-2-Overhead
8 Burpee to Plate
Max Cal Row/Bike/Ski

Deadlift:
4 x 5 @ 80%

Accessories:
5 Rounds:
60 ft. Handstand Walk
12 Back-Hip Extension

Midline Stability:
21-15-9:
V-Up, or GHD Sit-Up
*30 sec. Side-Plank (each side) after each set

190709

Training Plan WOD for Tuesday, July 9th, 2019:

WOD With Class:
3 Rounds:
800m Run
25 Push-Ups

Bent Over Row:
5 x 5 @ Working Weight

Conditioning:
3 Rounds:
260m Sled Push
1 Legless Rope Climb

Strict Press:
E3MOM x 5 :
4 Strict Press*
*Starting @ 75% 1 RM and increase weight each round.

190708

Training Plan WOD for Monday, July 8th, 2019:

WOD With Class:
For Time:
30/20 Cal Bike/Row/Ski, or 400m Run
Then:
27 Chest to Bar
10 HSPU
7 Cleans 185/130-lb, or 65% 1RM
21 Chest to Bar
10 HSPU
7 Cleans
15 Chest to Bar
10 HSPU
7 Cleans

E2MOM, Clean:
5-3-2-1-1-1*
*Starting at 55% 1RM Clean & Build Each Set

Snatch Sequence:
E2MOM x 6 sets:
1 Power Snatch
1 Hang Squat Snatch
1 Full Snatch

Starting @ 75% Build Each Set

Conditioning:
Every 2:30 Min x 3 Rounds:
15/10 Cal Bike
10 Box Jump Overs (completely)

190705

Training Plan WOD for Friday, July 5th, 2019:

WOD With Class:
2 Rounds:
500m Row, ski, 1k Bike, or 400m Run
20 DB Box Step-Up 50/35 to 24/20′ Box

Rest 5 Min, then:

10 Strict Press
15 OHS
20 Push Press
25 Front Squat
30 Push Jerk
35 Back Squat

RX: 115/80-lb, or 45% 1RM C&J

Rest 5 Min, then:

2 Rounds:
500m Row
20 DB Box Step-Up

Good Morning:
5 x 5 @ Working Weight

Accessories:
3 Rounds (For Quality):
50 Air Squats
50/30 Push Ups
20 V-Ups

190703

Training Plan WOD for Tuesday, July 3rd, 2019:

WOD With Class:
Front Squat
(Week 6/8)
5 x 2 @ 85% 1RM, or add 5-10 lb. from last week.

Conditioning:
21-15-9:
Deadlift 225/155-lb, or 50% 1RM
Strict Pull-Up

Deadlift:
Every 3:00 minutes, 3 Rounds, complete the following sets:
1: 10 reps @ 57%
2: 10 reps @ 60%
3: 10 reps @ 62%

Accessories:
4 Sets, Quality:
20 Hollow Rocks
15 Hip Extensions
10 Bent Over Rows with Dumbbells

190702

Training Plan WOD for Tuesday, July 2nd, 2019:

WOD With Class:
Bench Press:
5-3-2-1-1-1, Build Each Set

3 Rounds:
800m Run
30/21 Cal Ski/Row/Bike
15 Ring Dip

Power Snatch:
#1: 3 reps @ 75%
#2: 3 reps @ 80%
#3: 2 reps @ 85%
#4: 2 reps @ 85%
#5: 2 reps @ 85%
#6: 1 rep @ 87%
#7: 1 rep @ 90%

Aerobic Capacity:
Assault Bike:
1 Mile, Rest 1 Min
2 Mile, Rest 2 Min
3 Mile, Rest 3 Min
2 Mile, Rest 2 Min
1 Mile, Done!

190701

Training Plan WOD for Monday, July 1st, 2019:

WOD With Class:
3 Rounds:
25 Toes to Bar
15 Strict Handstand Push Up
5 Squat Cleans @ 80% of 1RM

Conditioning:
48/32 Cal Bike
16 Dumbbell Snatch 70/50-lb

Clean & Jerk:
Every 2:30 minutes x 6 Rounds:
2 Cleans & 1 Split Jerk @ 75% 1RM

Gymnastics:
4 Rounds:
2 Strict Weighted Pull-Up
50ft. Handstand Walk