Monday – 7/25/21:
Snatch Technique:
On the 1:30 x 5 sets:
2 Snatch Balances
*building to AHAP (from the ground)
“Snake Bite”
With a 9:00 Time cap:
Squat Snatches 95 / 65 lb
Chest to Bar Pull-Ups
After completion or Cap, until the 12 minute mark:
Build to Heavy Single Snatch
Power or Sqaut
*Snatches and C2B doable in at least 5’s. Mod OHS if needed. Mod banded C2B.
Tuesday – 7/26/21:
“Wild Card”
On the 10:00 x 3 Rounds:
30/24 Calorie Row
200 Meter Run
30/24 Calorie Assault Bike
200 Meter Run
*score is total working time. Stimulus
– Conditioning Category: Threshold
– The row should take less than 2:30
– The runs should take less than 1:30
– The assault bike should take less than 2:30
– Athletes should expect to have between 2-4 minutes of rest between rounds.
– Flow: In this interval style workout, athletes will work through each machine/movement as quickly as possible with rest being the reward for speed. Rounds will start on the 0:00, the 10:00, and the 20:00. Athletes should be finished up with all the movements within a round by the 8:00 mark leaving at least 2:00 to rest and reset for the next round.
– Score: Record your times for all 3 intervals with your sum total of of the 3 rounds being your overall score.
Wednesday – 7/27/21:
Every 90s x5
Power clean + hang squat clean + push jerk.
*build to heavy. Last round is heavier than wod weight .
10 Lateral Barbell Burpees, 1 Round of “Macho Man”
10 Lateral Barbell Burpees, 2 Rounds of “Macho Man”
10 Lateral Barbell Burpees, 3 Rounds of “Macho Man”
10 Lateral Barbell Burpees, 4 Rounds of “Macho Man”
10 Lateral Barbell Burpees, 5 Rounds of “Macho Man”
[Continue Adding 1 Round of Macho Man]
Barbell: 155 / 105 lb
– Each round of Macho Man should be completed in 1:00 or less.
– “Macho Man”: 3 Power Clean + 3 Front Squats + 3 Push Jerks
– The weight on the bar should be challenging for the push jerks but you should still be able to complete the 3 reps unbroken every round. Reduce the weight if needed.
– The traditional way to break up “Macho Man”: Complete the first 2 power cleans as quick singles. Take a slightly longer break before the 3rd. Complete the 3rd power clean and hold on to complete the rest of the complex unbroken.
– Score: Rounds + Reps. If you complete the round with 5 rounds of “Macho Man” and complete 3 burpees into the next round, your score would be 5+3.
Thursday – 7/28/21:
Friday – 7/29/21:
2 UB deadlifts
*build to heavy, last 2 sets should be heavier than wod weight.
4 Rounds For Time: (20min cap)
500 Meter Row
9 Deadlifts 275 / 185 lb
18 Kipping Handstand Push-Ups
* Stimulus
– Conditioning Category: Threshold
– The row should take less than 2:20
– The deadlifts should take less than :45s
– The HSPU should take under 1:30
– The weight on the barbell should be a heavier weight but you should still be able to complete the reps in no more than 2 sets within the workout.
– If you cannot complete 9+ HSPU unbroken when fresh, reduce the reps to something you could complete in 3 sets or less each round (15, 12, or 9). Mod DB push press for HSPU.
Saturday – 7/30/21:
3 Rounds For Time:
800 Meter Run
50 Wallballs 20 / 14 lb
20 Single Dumbbell Devil Presses 50 / 35 lb