28 July – 3 August 2019

Posted on July 28, 2019

Monday, July 29

Strength: Push Jerk 5-5-5-4-3

(build up to a heavy set of 3)

WOD: 120 Push-ups

2 Minutes:

12 Box Jumps

12 Toes to Bar

Max Push-Ups

1 Minute:

Rest

(athletes will complete as many push ups as possible after doing 12 box jumps and 12 toes to bar with in the 2 minutes of work.  The workout is complete once athletes have completed 120 push-ups total.)

*21 Minute Time Cap

 

Tuesday, July 30

Skill Work: Double Unders/Rope Climbs

WOD: 4 Rounds for Time

40 Double Unders- (5 Burpee penalty every time you stop)

20 Ring Rows

200′ Kettlebell Farmers Carry 70/110 (4 lengths of the gym)

*20 Minute Time Cap

 

Wednesday, July 31

Hero WOD: “Devil of Ramadi V2”

  • 4 Rounds (with a Partner) for Time
  • 8 Man Makers (50/35 lb) / Plank Hold
  • 20 Deadlifts (275/205 lb) / Wall Sit
  • 24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks
  • Buy out: 500 Double-Unders / Row

*35 Minute Time Cap

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row.

 

Thursday, August 1

WOD:

7 Minute AMRAP

12 Slam Balls 25/40

200 Meter Run

7 Minute AMRAP

16 Sit-Ups

16 Dumbbell Hang Power Cleans 35/50

7 Minute AMRAP

30 Second Hollow Hold

200 Meter Run

 

Friday, August 2

Strength: Hang Power Cleans 10-10-10-10

(these are working sets weight should stay the same through all 4 sets)

WOD: 4 Rounds for Time

18 SDLHP (barbell) 53/75

18 Pull Ups

18 Bar Facing Burpees

*14 Minute Time Cap

 

Saturday, August 3

WOD: AMRAP 27 Minute

20 Russian Twists 25/45

12 Medicine Ball Cleans 14/20

20 Tuck Ups

12 Wall Balls 14/20

800 Meter Row (the row is done 1 time and can be done anytime during the workout)

 

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