Friday 08/15
Strength Day
Part 1 - Every 2:00
5 x 5 Back Squat
@ 70-75% of 1RM
Part 2 - Every 5:00 x 5 Rounds
Max Bench Press : goal reps 8-12
Max Strict Pull Ups : goal reps 8-12
Thursday 08/14
Strength - Every 90s x 7 Sets
1 Power Clean + 1 Hang Power Clean
Build based off feel
WOD - For Time
10- - - - 1
Hang Power Clean (115/85)
T2B
Wednesday 08/13
WOD - 2 Part Score
Part 1 - 1 Mile Run
Rest until 10:00
Part 2 - 10:00-25:00 AMRAP
12 Alt DB Snatch (50/35)
40 DU
21/18 Cal Row/Ski/Bike
Tuesday 08/12
Strength - Alt OTM x 10 mins
Even : 6 Strict Press
Odd : 25 Russian Twists
WOD - OTM x 12 mins (4 Rounds)
Min 1 = 4 Burpees + Max Push Press (75/55)
Min 2 = 4 Burpees + Max Pull Ups
Min 3 = 4 Burpees + Max Sit Ups
Score = Total “max” reps
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