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082619-083019

August 25, 2019

 

Monday 082619

 

Strength/Skill

Push Jerk

3-3-3-3-3

 

*Start Moderate and build to heavy, but doable, set of 3.

 

Workout

For Time

15-12-9

Push Jerk (135/95)I(95/65)

12-12-12

Cal Bike/Row

immediately into...

 

6-9-12

Push Jerk (155/105)I(115/75)

12-12-12

Cal Bike/Row

 

Cool Down 

400m Walk as Class


Tuesday 082719

 

1000m Row 

 

Immediately into...

 

3 Rounds 

10 Single DB Burpees (50/35)I(35/20)*

20 SA OH DB Lunge **

40 Double Unders

 

*For the burpees, perform 5 with the DB in L-hand then 5 with the DB in the R-hand

** For the lunges Alternate legs every rep. Perform 10 reps with DB OH on L-arm then 10 reps with DB OH on R-arm.

 

Optional Finisher

3 Sets

10 Strict TTB

20 Controlled Sit-ups (Minimize arm throw)

 

Wednesday 082819

 

Strength/Skill

Back Squat

5-5-3-3-1-1

 

5-5 Moderate

3-3 Moderate Heavy

1-1 Moderate Heavy

 

Workout

AMRAP X 11

200m Run

5 Hang Power Clean

7 Front Squats

(95/65)I(65/45)

 

Thursday 082919

 

Workout

EMOM X 10

Min 1 -- AMRAP of 4 Alt. Lunges + 4 Perfect Push Ups

Min 2 --  Row/Bike/Run

 

Rest 3:00

 

EMOM X 10

Min 1 -- AMRAP of 4 Perect Air Squat + 4 Slam Balls

Min 2 -- Row/Bike/Run

 

*Use this opportunity to walk away from a WOD feeling great especially before tomorrows Wodapalooza qualifier workout that we are programming for the class! Should be a ton of fun but we want everyone to perform to the best of their abilities!

 

Stretch together as class.

 

Friday 083019

 

Strength/Skill

On a 10:00 Clock walk through each movement for todays workout. 

Go through a quick Extended warm up of...

9 DB Snatch

9 Pull Ups

6 DB Burpees

6 C2B Pull Ups

3 Devil Presses

3 Bar Muscle Ups

 

*This is just an idea, get the feel for some of these movements that we don't do as often!

 

AMRAP X 16

40 Alt. DB Snatch

40 Pull-Ups

30 DB Burpees

30 C2B Pull-Ups

20 Devil Presses

20 Bar Muscle Ups

 

ATG 45 Programming

 

Monday 082619

 

Strength/Skill

EMOM X 12 

Min 1-- 12 Front Rack Alt. Lunges

Min 2 -- :45 Wide Grip Pull-Ups

 

*Bring Barbells from floor.

 

Workout

EMOM X 10

6 ALT. DB Snatches + 5 Burpees

 

Tuesday 082719


Strength/Skill

EMOM X 6

Every :45

5 DBL KB Thrusters

 

For Time

75 DBL KB Thrusters

*Top of Each Min-not including 3,2,1 go- complete 3 Up Downs.

15:00 Hard Cap

 

Wednesday 082819

 

Strength/Skill

EMOM X 10

Min 1 -- 5 Tempo DB Press (30X1)

Min 2 -- 10 Slow Alt Death March

 

Workout

3 Sets for Max Reps

1:00 DBL DB Deadlift

1:00 Push Ups

1:00 Alt. DB Reverse Lunges

1:00 Rest

 

Thursday 082919

 

Strength/Skill

3 Sets

20 Alt. V-Ups

40 Russian Twists

20 Hanging Knee Raises

 

Workout 

For Time

400m Run

 

into... 

 

5 Rounds

10/8 cal Bike

12/10 Cal Row

 

into...

 

400m Run

 

Friday 083019

 

Strength/Skill

MIn 1- DBL DB Bicep Curls

Min 2- 6/6 DB Bulgarian Split Squat

 

Workout

AMRAP X 12

8 Burpees

12 Box Jumps

15 Pull Ups or Jumping Pull Ups

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