Monday 8/22/2016
Squat Snatch 5-3-1
Then,
For Time: 5 min cap
40 box jump overs 24/20
20 Power Cleans 135/95
Post WOD Comp Work
10sec Bike Sprint rest walk 2min x 6
rest 5min
20sec Hang Power Clean 95/65lbs
rest walk 2min x 5
Purpose: We’ve increased our sets by 1 this week, and we’re striving for a 10 on our RPE (rate of perceived exertion) scale. Speed endurance is the aim today. We’re recruiting fast twitch muscle fibers, and training them to be more enduring so take the full rest and go hard each time.
Tuesday 8/23/2016
As far as possible in 30 minutes:
100 meter run
5 sit-ups
5 plate lunges 45/25
*add 100 meters & 3 reps each round
Pre WOD Comp Work
Back Squat @ 31X1
5 x 70%
4 x 75%
3 x 80%
2 x 85%
1 x 90%
Purpose: Performing lunges after squatting is excellent auxiliary work so be certain to stick to the tempo for the squats exactly as it’s written.
Wednesday 8/24/2016
For Time:
30 burpee knee-to-elbows
22 clusters 155/105
26 burpee knee-to-elbows
12 clusters 155/105
Cluster = Squat Clean Thruster
Post WOD Comp Work
21min Z1 Circuit Training
DUs
Ab mat sit ups
Row
*spend 1 minute on each movement
Purpose: Circuit training is a time tested method for exposing you to several different movements within one session. Take the time to work on your double under and rowing form. Breathe thru the nose the entire time while working at a conversational pace. You should feel as if you are able to maintain the pace well after the 21 min is up.
Thursday 8/25/2016
EMOM x 16
Min 1- Russian kbs
Min 2- overhead kb hold, L
Min 3- alt kb snatch
Min 4- overhead kb hold, R
Post WOD Comp Work
8 x 250m Row Intervals +/- 3sec
Guys: 1:55
Girls: 2:05
(resting 1min between ea set)
Purpse: If these feel easy, enjoy it. We’ll continue to perform intervals each week, and they will get tougher. This is your introduction to targeted VO2 max work, and improving your VO2 max will allow you more access to your body’s oxygen supply.
Friday 8/26/2016
For Time:
125-100-75-50
Double-unders
25-50-75-100 ft
Handstand Walk
Pre WOD Comp Work
3 Supersets
A1. 8 x Pendlay row @ 30X1 tempo
A2. 16 Russian twists w/medball 30/20lbs
rest 1min
Purpose: Be sure to engage your abs and hamstrings when performing the bent over rows. Doing the russian twists as midline work prior to the handstand in the wod will serve to tighten you up. Go as heavy as you can while maintaining the tempo with good form.
Saturday 8/27/2016
Teams of 2
2 rounds
Amrap 5 of: squat cleans 155/115
Amrap 5 of: pull-ups
*Rest 2 min between rounds
Sunday 8/28/2016
4 RFT
30s Side Plank – Left
20 Alt jumping lunges (front foot on a plate)
30s Side Plank – Right
200m Run
+
ROMWOD