WU:
500m row
Strength:
Deadlift 5 x 5 @ 83% of 1RM
Technique: Running technique
Cond: Interval sprints
4 x 100m
8 x 50m
12 x 25m
8/09/19
09
Aug
2019
8/08/19
08
Aug
2019
Recovery/Mobility/Make-ups
1) Hip circle work- lateral steps and hip extenstions
2) 50 soldier walks
3) 50 SOTS presses
8/07/19
07
Aug
2019
WU:
Run 1 lap
Strength:
RDL 3 x 10
PU technique
Cond:
For time
30-20-10
SA OH lunges
Pull-ups
RX: 50/35
S1: 35/25
S2: 25/15
08/6/19
06
Aug
2019
WU:
Handstand hold work
Strength:
Strict press 5 x 5 @ 83% of 1RM
DU technique
Cond:
For time
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Double unders
Time cap= 20 minutes
8/05/19
05
Aug
2019
WU:
Dip technique
Strength:
Back squat 5 x 5 @ 83% of 1RM
Cond:
"Elizabeth"
21-15-9
Squat cleans
Ring dips
RX: 135/95
S1: 95/65, close grip push-ups
S2: 65/45
8/02/19
02
Aug
2019
WU: 2 rounds
4 wall walks
20 lunges
10 pull-ups
10 inch worms
20 sit-ups
Cond:
Partner “Nutts”
AMRAP 35
10 HSPU
15 Deadlifts 250/175
25 Box Jumps 30/24
50 Pull-Ups
100 Wall Balls 20/14
200 Double Unders
40 cal row while partner holds plate 45/35 over head
*Scale as needed
8/1/19
01
Aug
2019
Recovery/Accessory/Open Gym
1) Hip circles
a) Lateral walks
b) Cowboy walks
2) Shoulder support
a) 3×10 DB seated arnold press
b) 3×10 V-ups (slow)
3) Open Gym
