Thursday 6/13/2019

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Warm Up
Dynamic Warm Up

Strength
A1. Deadlift 5x6 @80-85%
A2. Banded KB Swing 2x15 (first 2 sets)
A3. Broad Jump 3x5 (last 3 sets)

Workout
For Time
100 Double Unders then:
21 HSPU (L1: Pike Push Up/Seated DB Press)
15 Deadlifts (185/135)
3 Rope Climbs (L1: 6 Rope Pulls From Floor)
15 HSPU
12 Deadlifts
3 Rope Climbs
9 HSPU
9 Deadlifts
3 Rope Climbs
time cap: 18 minutes

Post
TABATA Hollow Rocks

Thursday 6/6/2019

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Warm-Up
Quadruped t-spine rotation x 10/side
Hydrant x 10/side
Rack Hamstring Mobility x 10/side

PVC:
Lateral Bar Step-Over x 5/side
Lateral Bar Step-Under x 5/side
Shoulder Rolls x 10
Good Mornings x 10

Bar:
Snatch Grip RDL x 5
Snatch Grip High Pull x 10
Muscle Snatch x 5
Overhead Squat x 5
Snatch Balance x 5

Strength
A: Overhead Squat 6 x 2
B: Snatch Balance 5 x 3 (light to moderate weight)*
*Focus on speed under the bar

Workout
21-15-9
Calorie Row
Power Snatch (95/65) (L1: 65/45)
Bar Facing Burpees
15 minute time cap

Wednesday 6/5/2019

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Warm Up
Worlds Greatest Stretch x 5/side
Cat Cow x 10
Wall Leg swings (a/p) x 10/side
Wall leg swings (lateral) x 10/side
Serratus wall slide w/ lift x 10
Pushup x 6 (3sec ECC)
Ring row hold x 30sec
Band OH Press x 10     

Strength
A1: 1RM Strict Press then 1RM Push Press
A2: MAX BW Pullups x4 (complete during warm-up sets) 

WOD
As a team of 2 complete:
25 Toes 2 Bar (L1: Leg raises/Knees 2 Elbows)
50  Box Jumps
75 Plate Walk Overs
100 Air Squats
75 Plate Walk Over (Each side=1 rep)
50 Box Jumps
25  Toes 2 Bar (L1: Leg raises/Knees 2 Elbows)
One partner works, the other runs 200m
*20 minute time cap

Tuesday 6/4/2019

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Warm Up
400m run or 500m Row
20 Jumping Jacks
10 Squat Thrusts
10 T-Push-ups
10/side Shoulder + Wall Taps

Bar:
Hang Clean Pull x 10
Muscle Clean x 10
Hang Power Clean x 10

Strength
EMOM x 11 Minutes
1 Power Clean + 1 Hang Power Clean + 1 Jerk (May split or push jerk)
*increase weight each set

WOD
3 Rounds for Time
400m Run
5 Bar Muscle Ups (L1: 10 Pull Ups + 10 Dips)
15 Russian KB Swings (70/55) (L1: 55/35)

Post
Max Plank

Monday 6/3/2019

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Warm Up
400m Run or 500m Row
Side-lying windmill x 10/side
Toe touch-deep squat w/ OH reach x 10
1/2 kneeling groin rocker x 10/side
Spider lunge w/ hip lift x 10/side

Band - 2 Rounds:
Lateral Walks x 10 each way
Foward/Backward Steps x 10 each way

PVC Squat Jump x 15

Strength
A1: 1RM Front Squat (rep scheme example: 1x8@75%, 1x5@85%, 1x3@88%, 1x2@90+%, x1 @95+% until max)
A2: Landmine SL RDL 3x5/side (complete during warm-up sets)

WOD
10-1 Thrusters (95/65) (L1:65/45)
*30 Double Unders Between Each Round (L1: 45 Singles)

Post
Recovery: Foam Roll, Lax Ball, Stretch

Friday 5/31/2019

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Warm-up
400m Run or 500m Row
Quadruped T-spine Rotation x 10/side
Cat Cow x 10
Hydrant x 10/side
Groin Rocker x 10/side
Rack Hamstring Mobility x 10/side
Inchworm w/ Push Up x6
Face Pull x 10
Hanging Pull Apart x 10
Tall Kneeling Crossover Pull Down x 10
Band Pull Through x 10

Strength
1 Rep Max Deadlift
(Rep Scheme Example: 1x8@75%, 1x5@85%, 1x3@88%, 1x2@90+%, x1 @95+% until max)

WOD
Torture Bucket!

Wednesday 5/29/2019

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Warm-up
Side Lying windmill w/ foam roller x 10/side
Cat Cow x 10
Figure 4-Quad Pull-SLRDL x 6/side
Toe Touch-Deep Squat-OH Reach x 10
Goblet Cossack Squat x 5/side
Pushup to toe tap x 5/side
KB Swing x 25

Bar
RDL x 5
Muscle Clean x 5
Hang Power Clean x 5

Strength
1 Rep Max Back Squat
(Rep Scheme Example: 1x8@75%, 1x5@85%, 1x3@88%, 1x2@90+%, x1 @95+% until max)

WOD
3 Rounds for Time
15 Hang Power Cleans (135/95) (L1: 95/65)
15 Lateral Burpees Over Bar

Post
Post: Recovery: Stretch, Foam Roll, LAX Ball