Monday 07/13/2020:
Snatch Primer [On the 0:00]
On the 1:30 x 5 Sets:
2 Snatch Drops
2 Tall Snatches
Snatch Complex [On the 10:00]
On the 2:00 x 5 Sets:
1 Low Hang Power Snatch
1 Power Snatch
1 Low Hang Squat Snatch
1 Squat Snatch
Front Squat [10-8-6-4-2]
On the 3:00 x 5 Sets:
Set 1: 10 Reps
Set 2: 8 Reps
Set 3: 6 Reps
Set 4: 4 Reps
Set 5: 2 Reps
Rest 2 Minutes Between Sets
*You’ll start a new set every 3 minutes [0-3-6-9-12]. This format ensures you have adequate rest between efforts.
Primer: (in class)
E2MOM X 5
2 Power snatch + 3 OHS
Conditioning (in class)
“Stub Hub”
For time: 16min cap
21-15-9:
Toes to Bar
Power Snatches (95/65)
Directly Into…
Calorie Bike Erg
Overhead Squats (95/65)
HOME WOD:
“Stub Hub”
40-30-20:
AbMat Sit-Ups
Single Dumbbell Power Snatches (50/35)
Directly into…
20-30-40:
Jumping Lunges
Single Arm Dumbbell Overhead Squats (50/35)
KILOS: 22.5/15
Body Armor
AMRAP 5: Single Arm Dumbbell Strict Presses
*On the Minute (to include the 0:00):
6 Hand-Release Pushups
Tuesday 07/14/2020:
Gymnastic Capacity A [On the 0:00]
AMRAP 8:
5 Burpees to Target (6″)
3 Kipping Handstand Push-ups
5 Burpees to Target (6″)
6 Kipping Handstand Push-ups
5 Burpees to Target (6″)
9 Kipping Handstand Push-ups
Add 3 Handstand Push-ups Each Round
Gymnastic Capacity B [On the 10:00]
For Time (3 Minute Cap):
200′ Handstand Walk
Primer: (in class)
Every 90s x5
3 UB DL
*build to AHAP
Conditioning (in class)
“Deadbolt”
AMRAP 15:
60 Double Unders
30/24 Calorie Row
15 Deadlifts (225/155)
HOME WOD:
“Deadbolt”
AMRAP 15:
60 Double-Unders
400m Run
20 Double Dumbbell Deadliffts (50’s/35’s)
KILOS: 22.5’s/15’s
Body Armor
3 Giant Sets:
9 Double Dumbbell Single Legged Deadlifts (left)
9 Double Dumbbell Single Legged Deadlifts (right)
15 Double Dumbbell Stiff-Legged Sumo Deadlifts
21 Weighted Glute Bridges
Rest 2:00 between sets.
Wednesday 07/15/2020:
Capacity Builder
[On the 0]: 21 Power Cleans (115/85)
[On the 2]: 21 Box Jump Overs (24″/20″)
[On the 4]: 21 Front Squats (115/85)
[On the 6]: 21 Power Cleans (115/85)
[On the 8]: 21 Box Jump Overs (24″/20″)
[On the 10]: 21 Front Squats (115/85)
[On the 12]: 21 Power Cleans (115/85)
[On the 14]: 21 Box Jump Overs (24″/20″)
[On the 16]: 21 Front Squats (115/85)” ”
KILOS: 52/38
Strength: (in class)
E2MOM
5×3 front squats @77%
Conditioning
“Squat grace”
For time: (10min cap)
30 squat clean and jerks (135/95)
Midline
3 Giant Sets:
20 Weighted AbMat Sit-Ups
25 AbMat Sit-ups (Unweighted)
30 Second Hollow Hold
Rest 2 Minutes Between Sets
HOME WOD:
“Slumber Party”
2 Rounds:
20 Double Dumbbell Push Jerks (50’s/35’s)
4 Rounds of “Cindy”
800m Run
KILOS: 22.5’s/15’s
Body Armor
Alternating Double Tabata x 4 Rounds:
A) :40s On – Fluitter Kicks, :20s Off
B) :40s On – Hollow Rocks, :20s Off
Thursday 07/16/2020:
“Fear the 100”
Partner wod
For time: 25min cap
100m synchro lunges
100 synchro sit-ups
100 DB snatch (50/35)
100 Pull-ups
100m synchro lunges
*db snatch and pull-ups are not synchro.
Friday 07/17/2020:
Back Squat (in class)
3 Reps
6 Reps
12 Reps
*AHAP for each set.
Clean and Jerk Primer [On the 0:00]
On the 1:30 x 5 Sets:
2 Muscle Cleans
2 Tall Squat Cleans
1 Push Jerk
1 Split Jerk
Clean and Jerk Complex [On the 10:00]
On the 2:00 x 5 Sets:
1 Low-Hang Power Clean
1 Push Jerk
1 Low-Hang Squat Clean
1 Split Jerk
Conditioning (in class)
“Nap time”
3 Rounds For Time: (15min cap)
25 wallballs (20/14)
15 Burpee box jumps (24/20”)
Bike Recovery
15 Minute Recovery Bike
On the [5-10-15:]
15 Pausing Hip Extensions
HOME WOD:
“Dirt Nap”
3 Rounds:
15 Double Dumbbell Hang Squat Cleans (50’s/35’s)
15 Lateral Dumbbell Burpees
KILOS: 22.5’s/15’s
Body Armor
For Time:
100 Jumping Lunges
*On the Minute (to include the 0:00):
5 Double Dumbbell Thrusters
*5:00 Time Cap
Saturday 07/18/2020:
Capacity Builder
For Time (12 Minute Cap):
30 Ring Muscle-ups
Every 2 Minutes [Starting at 0:00]
9/6 Calorie Ski Erg
3 Power Snatches (115/85)
KILOS: 52/38
Conditioning
“Cement Mixer”
Every 3 Minutes x 7 Rounds:
400 Meter Run
12 Toes to Bar
HOME WOD:
“Cement Mixer”
7 Rounds, On The 3:00:
400 Meter Run
12 Toes To Bar
Body Armor
Alternating, On The Minute x 4 Rounds:
Minute 1 – 20 AbMat Sit-Ups
Minute 2 –
10 Single DB Overhead Tricep Ext
10 Close Grip Pushups
Max Dumbbell Bench Press