190813

Training Plan WOD for Tuesday, August 13th, 2019:

WOD With Class:
18 min EMOM, alt:
DB Reverse Lunge
Cal Bike/Row/Ski
Toes-2-Bar

Backsquat:
Week 1
5 x 5 @ 75% 1RM

Power Snatch:
3 x 2 @ 75%

Conditioning:
Tabata Cal Row
Rest 2 min, then:
Tabata Dubz
Rest 2 min, then:
Tabata Cal Bike
Rest 2 min, then:
Tabata Push-Ups

Midline Stability:
3 sets:
20 Hollow Rocks
40 Russian Twists
60 Second Plank

190812

Training Plan WOD for Monday, August 12th, 2019:

WOD With Class:
9-7-5:
Hang Power Clean 185/95-lb, or 70% 1RM
Muscle-Up*

Power Clean:
Every 90 Sec for 5 Rounds:
2 Power Clean, Build Each Set.

Gymnastics Conditioning:
10-1
Strict Handstand Push-Ups
1-10
Strict Pull-Ups

Aerobic Capacity:
Each For Time:
30 Cal Assault Bike
Rest 1 Min
45 Cal Assault Bike
Rest 2 Min
60 Cal Assault Bike
Rest 3 Min
45 Cal Assault Bike
Rest 2 Min
30 Cal Assault Bike
Rest 1 Min
2 Min Cool Down Ride

190809

Training Plan WOD for Friday, August 9th, 2019:

WOD With Class:
21-15-9:
Deadlift 225/155-lb, or 50% 1Rm
Bench Press 135/95-lb, or 50% 1RM

Conditioning:
3 Rounds:
400m Run
20 DB Box Step-Up

Good Morning:
5 x 8, Build Each Set

Hip Thrust:
3 x 10 @ Working Weight

Conditioning:
10 Min AMRAP:
50 ft. Single Arm Farmer Carry 105/79-lb (each hand)
10 Ring Dips

Then:
10 Min AMRAP:
50 ft. Sandbag Bear Hug March
10 Box Jump Over 36/30″

190808

Training Plan WOD for Thursday, August 7th, 2019:

WOD With Class:
“Ringer 1”
30-20-10 reps of (10 min cap):
Cal Bike/Row/Ski
Toes-to-rings, or Knees-2 Elbows (On a bar)

Rest 5 Min after the cap, then:

“Ringer 2”
15-10-5 reps for time of:
Burpees
Overhead squats 135/95-lb

Conditioning:
2 Rounds:
50 ft. Handstand Walk
35 Wallball 30/20-lb

190807

Training Plan WOD for Wednesday, August 7th, 2019:

WOD With Class:
“Split Triplet”

5 rounds (20 min cap):
1 pegboard ascent
100 double-unders
10 DB hang split snatches 70/55-lb
10 DB hang clean and jerks 70/55-lb

Partial ROM Good Morning:
5 x 8 Build Each Set

Hip Thrust:
3 x 10 @ Working Weight

190806

Training Plan WOD for Tuesday, August 6th, 2019:

WOD With Class:
Every 90 sec for 4 rounds:
1 Power Clean w/pause Above Knee
1 clean w/pause Above Knee
1 Clean

Clean:
1-1-1-1-1-1-1, Start @ 60% 1RM & Build Each Set

Conditioning:
20 Min EMOM, alt.:
– Cal Assault Bike
– Cal Ski ERg
– Burpees
– Rest

Accessories:
7 rounds:
7 DB Bent Over Row
7 Weighted Dips
7 DB Bicep Curls”

190805

Training Plan WOD for Monday, August 5th, 2019:

WOD With Class:
MARY
20-min. AMRAP:
5 HSPU (or DB Z-Press)
10 Pistols (or Goblet Squat)
15 Pull-ups (or ring row)

Conditioning:
4 Rounds:
15/12 Cal Ski
10 DB Box Step Over 50/35-lb

190802

Training Plan WOD for Friday, August 2nd, 2019:

WOD With Class:
For Time:
15 Devil Press
3 Rope Climbs, or 5 Muscle-Up*
12 Devil Press
3 Rope Climbs, or 5 Muscle-Up
9 Devil Press
3 Rope Climbs, or 5 Muscle-Up

Rest 5 Min, Then:
15 Min to Build to a 1RM Front Squat

Bench Press:
Build to 5RM

For Quality:
400m Sled Push, light load
200m Farmers Carry, light/moderate load

190801

Training Plan WOD for Thursday, August 1st, 2019:

WOD With Class:
25 min AMRAP:
Row 1K
50 ft. Handstand Walk, or 4 Wall Walks
25 Sec. L-Sit

Conditioning:
21-15-9*:
Strict Chest-2-Bar
*100ft. Sandbag Bear Hug Carry Between Each Round

Conditioning:
4 Rounds:
21/14 Cal Ski
15 Double KB Sumo Deadlift 53/35-lb

190731

Training Plan WOD for Wednesday, July 31st, 2019:

WOD With Class:
DT, or Double DT, or Heavy DT

Five rounds for time of:
12 Deadlift, 155/105-lb
9 Hang power clean
6 Push jerk

Conditioning:
2 Rounds:
35/24 Cal Row
2 pegboard Ascent
35/24 Cal Cal Assault Bike
2 Pegboard Ascent