Monday 9/3
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
Image
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 8/27
Skill:
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Banded Leg Curls x 20 reps @ 1010
Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010
Skill:
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Banded Leg Curls x 20 reps @ 1010
Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010
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%
Monday 8/20
Skill:
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Skill:
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Monday 8/13 - Atlas
Oly:
Power Snatch
4x1 @ 75%
4x1 @ 80%
2x1 @ 85%
1x1 @ 90%
WOD:
15 min AMRAP
Oly:
Power Snatch
4x1 @ 75%
4x1 @ 80%
2x1 @ 85%
1x1 @ 90%
WOD:
15 min AMRAP
Monday 8/13
Strength:
Push Press
5x5
WOD:
15 min AMRAP
80 Single Unders
Max DB/KB Strict Press
Strength:
Push Press
5x5
WOD:
15 min AMRAP
80 Single Unders
Max DB/KB Strict Press
Image
