Monday 08/11
Happy birthday to coach Kevin!
Strength - Every 2:00 x 6 Sets
5-5-5-3-3-3 Deadlifts
Begin ~ 60-65% and build
Tap & Go sets
WOD - 12 min AMRAP
12 Deadlifts (135/95)
9 DB Goblet Squats (50/35)
6 Push Ups
Friday 08/08
Strength Day
Part 1 - Back Squat
Every 2:00 : 5-5-3-3 build beginning at 50% of 1RM
6:00-16:00 establish a new 1RM or heavy single
Part 2 - Split Jerk
Every 90s x 9 Sets
3-3-3-2-2-2-1-1-1
Build based off feel
Thursday 08/07
Body Armor - 3 RNFT
100m KB Carry (50m one arm in the front rack position then switch)
10 Bird dogs ea side
50 ft Handstand walk (:30 practice, wall hold or plank hold)
WOD - 2RFT
800m Run
3 Rounds -
12 Box Jump Overs (24/20)
4 Wall walks
Wednesday 08/06
Strength - OTM x 8 Sets
Sets 1-4 = 2 Hang Power Cleans
Sets 5-8 = 1 Hang Power Clean
Build based off feel
WOD - 5 RFT
12 Deadlifts (135/95)
6 Hang Power Cleans
200m Run
Tuesday 08/05
Big shout out and congratulations to Paul and Nick for completing the Smith Point triathlon this past Sunday! Super proud !!
Strength - Every 2:00 x 6 Sets
3 Bench Press
Build based off feel
WOD - Every 2:00 x 8 Sets
Sets 1-4 =
20 Strict Press (45/35)
Max Strict Pull ups
Sets 5-8 =
20 Front Rack Reverse Lunge (45/35)
Max Sit ups