082619-083019
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
