Strength
Bench 3x5@40/50/60
Based off 90% of your 1RM that you have added 5# to
Assistance
BB BO row 3x12
WOD
5 RFT
Strength
Squat 3x5@40/50/60
*Based off 90% of your 1RM that you have added 10# to
Assistance
BB hip thrusts 3x12
WOD
Strength
Press 5.3.1@75/85/95 **
Assistance
Z Press 4 x 8
Based off 90% of your 1RM that you have added 5# to
WOD
Monday 10/1 - Groovy
Strength:
Every 3 minutes, for 15 minutes (5 sets):
Tempo Back Squat x 3 reps @ 32X1
Partner WOD
Strength:
Every 3 minutes, for 15 minutes (5 sets):
Tempo Back Squat x 3 reps @ 32X1
Partner WOD
Monday 9/24 - Snap, Crackle, Pop
Oly:
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 55-65%
Followed by…
Oly:
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 55-65%
Followed by…
Monday 9/17 - Technology
Skill:
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Skill:
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Monday 9/10 - Standardized Testing
WOD:
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
WOD:
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
Monday 9/3 - Labor Day
Partner WOD
Hero WOD Holbrook
25 min AMRAP
5 Thrusters 115/75
10 Pull Ups
100m Run
*Alternate each full round
Partner WOD
Hero WOD Holbrook
25 min AMRAP
5 Thrusters 115/75
10 Pull Ups
100m Run
*Alternate each full round
Monday 8/27 - Expedition
WOD:
Every 6 minutes, for 30 minutes (5 sets):
20/15 Calories of Assault Bike
15 Box Jump Overs 24/20
200 Meter Run
WOD:
Every 6 minutes, for 30 minutes (5 sets):
20/15 Calories of Assault Bike
15 Box Jump Overs 24/20
200 Meter Run
Monday 8/20 - Pickle Juice
Strength:
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%
Strength:
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%