190904

  • Training Plan WOD for Wednesday, September 4th, 2019:

    WOD With Class:
    8 Min AMRAP:
    3-6-9-12-15-18…
    Toes-2-Bar
    Cal Bike/Ski/Row

    Conditioning:
    Backsquat:
    (Week 4)
    5 x 5 @ 80% 1RM, or 5-10-lb heavier than last week

    Seated Box Jumps:
    10×1
    increase height of box jump each round

    Accessories:
    4 sets, Quality:
    4/3 Legless Rope Climbs
    25/30 Push Ups
    25 GHD Hip Extensions with a plate

  • 190903

  • Training Plan WOD for Tuesday, September 3rd, 2019:

    WOD With Class:

    For Time:
    800m Run
    30 Muscle-Up*
    800m Mile

    Push Press:
    3 x 3 @ 85% 1RM

    EMOM Power Clean:
    3 x 4 @ 65%
    3 x 3 @ 70%
    3 x 2 @ 75%
    3 x 1 @ 80%

    *1 Min Rest Between Sets.

    Accessories:
    3 Sets, Quality:
    20 second L-sit
    150ft Farmers Carry
    *Rest as needed between sets

  • 190830

    Training Plan WOD for Friday, August 30th, 2019:

    WOD With Class:
    3 Rounds*:
    1000M Row/Ski, or 2k Bike
    10 Bar Muscle-Up
    30 DB Snatch 50/35-lb

    *Rest 3 Min Between Rounds

    Snatch:
    2-2-2-1-1-1
    *Starting at 70% 1RM and build to today’s heavy single

    Accessories:
    E4MOM x 3 Rounds:
    – 100m Farmers Carry, moderate/heavy
    – 15 Dumbbell Bent Over Rows 55/35lb
    – 20-35 Push Ups “

    190827

    Training Plan WOD for Tuesday, August 27th, 2019:

    WOD With Class:
    2 Rounds:
    35 Cal Bike/Row/Ski
    35 KB Swing
    35 V-Up, or GHD, or T2B

    Backsquat:
    (Week 3)
    5 x 5 @ 80% 1RM or 5-10 lb. heavier than last week

    Strict Press:
    5 x 5 @ 75% 1RM

    Accessories:
    3 Rounds (For Quality):
    12 Strict Ring Dips
    12 Ring Rows with heels on a box
    12 Walking Overhead Lunges with 2 x 53/35-lb KB
    *Rest as needed between sets

    190826

    Training Plan WOD for Monday, August 26th, 2019:

    WOD With Class:
    21-15-9:
    Power Clean 135/95-lb
    *50 Dubz After Each Set

    3 Min Rest. Then:

    4 Rounds;
    15 Box Jump 30/24″
    5 Strict Muscle-Up

    3 Min Rest. Then:

    21-15-9:
    Cal Bike/Row/Ski
    *15 Strict HSPU After Each Set

    Snatch Complex:
    E2MOM x 5 Rounds:
    – 1 Squat Snatch +
    – 1 Snatch Balance +
    – 2 Overhead Squats

    @ 70% 1RM

    Deficit Snatch Pull:
    4×2 @ 90% of 1RM

    190820

    Training Plan WOD for Tuesday, August 20th, 2019:

    WOD With Class:
    21-15-9:
    Push Press 115/80-lb
    *400m Run After Each Set

    Rest 5 Min, then:

    3 Rounds:
    15/12 Cal Bike/Row/Ski
    5 Sandbag Clean

    Rest 5 Min, then:

    21-15-9:
    Dumbbell Thruster 50/35-lb
    *400m Run After Each Set

    190819

    Training Plan WOD for Monday, August 19th, 2019:

    WOD With Class:
    15 Min EMOM, alt:
    200m Run
    Burpee
    Cal Row/Bike/Ski

    Backsquat:
    Week 2
    5 x 5 @ 80% 1RM

    For Time:
    15 Muscle-Up
    3 Clean & Jerk @ 80% 1RM
    10 Rope Climb
    2 Clean & Jerk @ 85% 1RM
    5 Pegboard Ascent
    1 Clean & Jerk @ 90% 1RM

    190816

    Training Plan WOD for Friday, August 16th, 2019:

    WOD With Class:
    5 Rounds (15 min cap):
    1 Round Bear Complex 95/65-lb* **
    21/15 Cal Ski/Bike/Row

    *1 Round Bear Complex 7 Reps Each:
    Power Clean +
    Front Squat +
    Push Press +
    Backsquat +
    Push Press

    **You may merge movements. You may drop the bar between sets.

    Clean & Jerk:
    12 Min, Build to a Heavy Single

    Gymnastics Conditioning:
    7 Rounds:
    1 Pegboard Ascent
    20 Sec. L-Sit

    190816

    Training Plan WOD for Thursday, August 15th, 2019:

    WOD With Class:
    10 Rounds:
    35 Dubz
    5 Burpee Box Jump Over 30/24″

    Conditioning:
    5 Rounds:
    50 ft. Handstand Walk (or 3 wall walks)
    5 Sandbag Cleans 150/100-lb

    190814

    Training Plan WOD for Wednesday, August 14th, 2019:

    WOD With Class:
    5 Rounds:
    30/21 Cal Bike/Row/Ski
    10 Bench Press @ 185/135-lb, or 65% 1RM
    3 Legless Rope Climbs

    Hip Thrusts:
    3 x 10 Reps

    Deadlift:
    Build to a 10RM