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
08/6/19
06
Aug
2019
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
7/31/19
31
Jul
2019
WU: 2 Rounds
20 Hollow Arches from the hang
20 Russian Twists
Strength: Dead Lifts
5×5 @ 80% of 1RM
Cond. 6 RFT
8 Power Snatch
8 Lateral Burpee over Bar
RX 115/85#
S1 95/65#
S2 65/35#
7/30/19
30
Jul
2019
WU:
1 Lap
20 TTR
Strength: Strict Press
5×5 SP @ 80% of 1rm
Cond: 5 Rounds
3 min AMRAP w/ 2 min rests
Buy in every round = 400m
Round 1) KB swings 53/35#
Round 2) TTB
Round 3) Push ups
Round 4) Sit ups
Round 5) Burpees
*400m run does count towards score
Scales: Less weight, modified movement, and/or lap around building (320m)
7/29/19
29
Jul
2019
WU: 2 rounds
10 pvc ohs
10 squat jumps (high)
Strength: Back squat
5×5 BS @ 80% 1rm
Cond: Every 2 mins for 10 rounds
1 power clean + 1 front squat + 1 jerk
*your heaviest weight is your score
7/27/19
27
Jul
2019
WU:
Snatch technique
Oly:
Every 90 seconds for 10 rounds
1 high hang squat snatch + 1 mid hang squat snatch + 1 full snatch
Cond:
"Nancy"
5 rounds
400m run
15 OH squats
RX: 95/65
S1: 75/55
S2: 45/35
7/26/19
26
Jul
2019
WU:
Run 2 laps
Strength:
Deadlift 5 x 5 @ 78% of 1RM
Cond:
3 x 500m row
Rest as needed
Score= worst time
7/25/19
25
Jul
2019
Recovery/Mobility/Make-ups
1) Shoulder and hip mobility
2) SA KB box step-ups
3) Make-ups
