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

Saturday

Animal moves Warm up
Inchworm
Backward bear walk
Crab walk fwd/bkwd (50 ft)
Frog fwd/bkwd
Monkey walk both directions
Lion fwd/bkwd
Alligator fwd/bkwd

Strength/Skill
Max farmer carry x 100 ft (w/50 ft turn)

Conditioning
2 Rounds w/1 min rest between rounds
15-10-5
Burpees
KB/DB Thrusters (40/20)

The Finisher
Bent over row (45/35)
3-4 sets of 25

Friday, 11 August

STRENGTH

Strict Press: 7×4@82%
Front Squat: 7×1@95%
Back Squat: 5×2@97%

 

WOD

No WOD today – use remaining time to work on HS skills. Monday’s Benchmark WOD includes HSPU, now would be a great time to dial in your kip!

 

POWERHOUSE

50, 40, 30, 20, 10
– AbMat Sit Ups
– KB Russian Twists

Thursday, 10 Aug

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

 

STRENGTH

Clean Pull – Work up to:
– 3 rep max
– 2 rep max
– 1 rep max

2 Position Clean + Jerk – Work up to:

1@65%
1@70%
1@75%
1@80%
1@80%
1@85%
1@85%

(1 rep = clean + hang clean + jerk)

 

WOD

21, 15, 12, 9
– Calories on Rower
– Toes to Bar

 

POWERHOUSE

3 Rounds
– 10 Hanging Leg Raises
– 10 Hanging Knee Tuck/Extend
– 10 Hanging Knee Tuck Twist
– 10 Hanging Bicycle Kicks

Wednesday, 9 Aug

15023482475992006031377.jpgWARM 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

 

STRENGTH

Back Squat: 5×3 @ 92%
Deadlift: 5×3 @ 72%

 

WOD

4 Rounds
– 30 DU (singles: 3:1)
– 25 AbMat SitUps
– Waiter’s Carry (60#/40#): One lap per arm!

 

POWERHOUSE

50 Glute-Ham Raise (Click for scaling options!!!)

Tuesday, 8 Aug

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

 

STRENGTH

Work up to a heavy 1R Hang Power Snatch

Some terminology reminders (credit: Catalyst Athletics. Click through for more important terminology!)
– Hang refers to a starting position for a lift with the bar above floor level, e.g. Hang Clean. At what height a hang lift is started needs to specified, such as mid-thigh, knee or below the knee. If not specified, for our purposes, you may use any starting position above the knee.
– The term power refers to a receiving position of the snatch, clean or jerk in an almost-standing/partial squat position (e.g. power snatch).

 

WOD

3 Rounds
– 10 Hang Power Snatch (115#/80#)
– 10 OH Walking Lunge Steps (115#/80#)

 

POWERHOUSE

**For each of these movements pick a weight that you can perform with perfect form but still presents a challenge. The weight does not need to be the same for each movement.**

5×5 Romanian Dead Lifts
5×5 Overhead Squats
5×5 Hip Thrusts

Benchmark Monday, 7 August

20170807_170426.jpgWARM 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

 

STRENGTH

**As we move through this strength cycle, these numbers are going to get harder and harder. Do your best to complete all the reps, but don’t beat yourself up if you need to drop one or two reps from some of these sets. **

Back Squat: 6 – 5 – 4 – 3 – 2 @ 82%
Strict Pres: 9 – 8 – 7 – 6 – 5 – 4 – 3 @ 72%

 

BENCHMARK WOD: JEREMY

21-15-9 reps, for time of:
– Overhead Squat, (95#/65#)
– Burpee

 

POWERHOUSE

4 Rounds
– 25 Ceiling Stomps
– 25 Flutter Kicks (4 count)
– 25 Floor Wipers (2 count)
– 25 Bicycles (2 count)