Tuesday, 22 August

STRENGTH

Snatch balance no dip: 4 sets x 2 reps. Select a challenging weight.

Snatch Pull: 90% (of your snatch max) x3, 100%x3, 110%x3

 

WOD

12 Min EMOM
– Odd Minutes: 10 Alternating Pistols
– Even Minutes: 3 Muscle Ups (scale to 3 C2B Pull ups + 3 Dips)

Benchmark Monday, 21 August

15033092069811814460880WARM UP

400M run then 2-3 rounds of:
– 5 PVC go-thru’s
– 5 PVC Overhead Squats
– 5 PVC Good Mornings
– 5 Push ups
– Sampson Stretch x 1 ea side

 

BENCHMARK WOD

Elizabeth: 21, 15, 9
– Cleans (135#/95#)
– Ring Dips

 

STRENGTH

Back Squat – 7×4 @ 74%
Strict Press – 7×3 @ 92%

 

POWERHOUSE

As many rounds and reps as possible in 5 minutes of:

Wall Ball Slam
Wall Ball Side Throw (X per Side)
– Wall Ball Reverse Overhead Throw

On the first round you will complete 1 of each movement, then 2 of each movement, then 3 of each movement, continuing this pattern until 5 minutes have elapsed.

Friday, 18 August

WARM UP

400M run then 2-3 rounds of:
– 5 PVC go-thru’s
– 5 PVC Overhead Squats
– 5 PVC Good Mornings
– 5 Push ups
– Sampson Stretch x 1 ea side

 

SKILL

Double Under Practice!

 

WOD

Teams of Three, relay race style – Team members will set up with two on one side of the court and one on the other. One team member will complete a movement and sprint across the court to tag the next member who will complete the next movement, sprint across the court and tag third member (etc). Each member should

9 Rounds (each team member will complete each movement three times)
– 10 Air Squats + 50ft Sprint
– 10 Push Ups + 50ft Sprint
– 10 Sit Ups + 50ft Sprint
– 5 Burpees + 50ft Sprint

 

POWERHOUSE

Tabata Ceiling Stomps
Tabata Reverse Crunches
Tabata Bicycle Crunches

Thursday, 17 August

STRENGTH

Hang Snatch: 7×2 (heavy!)

 

WOD

8 Min AMRAP
– 40 Double Unders
– 4 Squat Snatches (115/80#)
– 4 Bar Facing Burpees

 

POWERHOUSE

4 Rounds
– 10 KB Side Bends
– 15 BB Good Mornings
– 1 Lap Waiter Carry (switch arms halfway)

Wednesday, 16 August

WARM UP

400M run then 2-3 rounds of:
– 5 PVC go-thru’s
– 5 PVC Overhead Squats
– 5 PVC Good Mornings
– 5 Push ups
– Sampson Stretch x 1 ea side

 

SKILL

Power Clean Skill
– for those who are familiar with the power clean, do 3 sets of 5 cleans. Start light, increase weight each time. Your last set should be a little lighter than the weight you will use for the WOD today.
– skill work for those unfamiliar with power clean

 

WOD

3 Rope Climbs (sub 12 pull ups if you can’t rope climb)
6 Power Cleans (205/145)
9 Muscle Ups (sub 9 C2B Pull Ups + 9 Dips)
12 Power Cleans

 

POWERHOUSE

5 Rounds
– 20 Hollow Rocks
– 20 Superman

Benchmark Monday, 14 August

WARMUP

400M run then 2-3 rounds of:
– 5 PVC go-thru’s
– 5 PVC Overhead Squats
– 5 PVC Good Mornings
– 5 Push ups
– Sampson Stretch x 1 ea side

Then work up to today’s DL weight (take your time, over 3-5 sets, working from high reps/very low weight to lower reps at the rx weight).

 

BENCHMARK WOD

Diane: 21, 15, 9
– Deadlift (225/155#)
– Handstand Push Ups

 

STRENGTH/SKILL

Rope Climbs: Challenge yourself today!

-Work on a progression that is difficult for you.

 

POWERHOUSE

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
– Toes 2 Bar/Knee Raises (strict)
– T-Plank Transitions