Sunday (7/14)
WOD Prep:
*2 Minutes per Side
Strength:
Deadlift 12 x 2 @ 65% 1RM
* Rest 1 Minute Between Working Sets
** Focus: Bar Speed & Technique
*** If You Do Not Know Your 1RM% Use A Light Weight You Can Move Fast / Explosively.
* 20 Minute Time Cap
Conditioning:
For Time:
Row 100m
10 Pistols (Alternating)
15 Pull-Ups
Row 200m
5 Handstand Push-Ups
10 Pistols (Alternating)
15 Pull-Ups
Row 400m
5 Handstand Push-Ups
10 Pistols (Alternating)
15 Pull-Ups
Row 200m
5 Handstand Push-Ups
10 Pistols (Alternating)
15 Pull-Ups
Row 100m
* 15 Minute Time Cap
Injury Prevention:
A. Lower Back Foam Roller Smash
* Accumulate 3 Minutes
B. Wall Split
* Accumulate 2 Minutes Total
C. Squat Therapy 2 x 15
* Injury Prevention Is Intended To Be Done On Your Own After Class.
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Monday (7/15)
WOD Prep:
A1. Lateral Squat with Adductor Stretch 2 x 10 / Side
A2. Squat To Stand 2 x 10
* Alternate Between A1 and A2 Until All Sets Are Completed.
Strength:
High Bar Back Squat 3 x 5 @ 83% 1RM
* Rest 3 Minutes Between Working Sets
** 3 x 5 @ Heavy As Possible If You Do Not Know Your 1RM%.
* 20 Minute Time Cap
Conditioning:
Every Minute on the Minute for 10 Minutes:
5 Burpees
10 Wall Balls (20/14)
Injury Prevention:
A. Reach, Roll, Lift 2 x 8 / Side
B. Foam Roll Lateral Delt / Side Arm 1 x 30 Passes Per Arm
* 2 Minutes Per Side
* Injury Prevention Is Intended To Be Done On Your Own After Class.
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Tuesday (7/16)
WOD Prep:
* 2 Minutes per Side
Strength:
Press 8 x 3 @ 65% 1RM
* Rest 90 Seconds Between Working Sets
** Focus: Bar Speed & Technique
*** If You Do Not Know Your 1RM% Use A Light Weight You Can Move Fast / Explosively.
* 20 Minute Time Cap
Conditioning:
5 Rounds For Time of:
3 Power Cleans (185/135)
3 Front Squat (185/135)
8 Chest 2 Bar Pull-Ups
* 15 Minute Time Cap
Injury Prevention:
A. Band Walks 2 x 10 / Side
* 2 Minutes Per Side (Be Gentle When Pulling)
* 2 Minutes Per Side
* Injury Prevention Is Intended To Be Done On Your Own After Class.
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Wednesday (7/17)
WOD Prep:
* 2 Minutes Per Side
Strength:
Every Minute On The Minute For 5 Minutes:
Barski Snatch Complex (3 Consecutive Hi-Hang Snatches) @ 87% Hang Snatch 1RM
* If You Do Not Know Your 1RM % Then Go As Heavy As Possible.
** You Cannot Drop The Barbell Between Repetitions.
Conditioning:
7 Minute AMRAP of:
5 Box Jumps (24/20)
7 Russian Kettlebell Swings (70/53)
9 Overhead Kettlebell Squats (70/53)
* Alternate The Arm Used To Hold The Kettlebell Overhead Each Round.
Injury Prevention:
* 2 Minutes Per Side
* 2 Minutes Per Side
* 2 Minutes Per Side
* Injury Prevention Is Intended To Be Done On Your Own After Class.
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Thursday (7/18)
WOD Prep:
* 2 Minutes Per Side
Strength:
1 1/4 Front Squat 5 x 3 @ 77% 1RM
* Rest 3 Minutes Between Working Sets
** Warm-Up To A Moderately Heavy Weight If You Do Not Know Your 1RM%.
*** Bounce Out Of The Bottom On The 1/4 Repetition Only
* 20 Minute Time Cap
Conditioning:
For Time:
50 Unbroken Double Unders
10-9-8-7-6
Deadlifts (185/135)
Barbell Facing Burpees
50 Unbroken Double Unders
5-4-3-2-1
Deadlifts (185/135)
Barbell Facing Burpees
50 Unbroken Double Unders
* 15 Minute Time Cap
Injury Prevention:
* 2 Minutes Per Side
* Accumulate 3 Minutes
C. Spiderman Lunge With Raise 2 x 10 Per Side
* Injury Prevention Is Intended To Be Done On Your Own After Class.
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Friday (7/19)
Injury Prevention:
* 2 Minutes Per Side
* 2 Minutes Per Side
* 2 Minutes Per Side
* Injury Prevention Is Intended To Be Done On Your Own After Class.
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Saturday (7/20)
WOD Prep:
* 2 Minutes Per Side
Strength:
Clean & Jerk 5 x 1 (Heavy Singles) @ 87% 1RM.
* Rest 3 Minutes Between Working Sets.
** If You Do Not Know Your 1RM % Then Take 5 Attempts To Establish One.
* 20 Minute Time Cap
Conditioning:
3 Rounds For Time of:
10 Thrusters (135/95)
* 12 Minute Time Cap
Injury Prevention:
* 2 Minutes Per Side
B. Inch Worms 2 x 15
C. Bird Dogs 1 x 10 Prone | 1 x 10 On All Fours
* Injury Prevention Is Intended To Be Done On Your Own After Class.
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