8
Aug
Monday, August 8 2016
| A. Push Press 5 – 5 – 3 – 3 – 1 – 1 |
| B. For time: |
| 500 Meter Row |
| 50 Push Press (95/65) |
| 500 Meter Row |
| 50 T2B |
| 500 Meter Row |
| C. 3:00 Plank Accumulation |
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5
Aug
Friday, August 5 2016
| A. 6:00 Power Snatch EMOM – 2 OTM (building) |
| B. Masters Wod #2 (10:00 cap): 12 – 9 – 6 |
| Snatch(Power or squat)(12@135/95, 9@155/105,6@ 185/125) |
| Muscle-up (sub 2x c2b pull-up- 24/18/12..then chin over next) |
| *can modify snatch with one weight |
| C. Sprint Relay (groups of 4) – no rest b/t distances |
| 200 Meter Relay |
| 100 Meter Relay |
| 200 Meter Relay |
4
Aug
Thurs, August 4 2016
| A. Tempo Front Squats: 3 – 3 – 3 – 3 – 3 (:03 Down/:03 in the hole) |
| B. 12:00 CAP |
| 100 Thrusters (75/55) |
| *Each drop = 300/250 Meter Row |
| C. 3:00 – Athletes pick core moves of choice |
| D. Mobilize |
3
Aug
Wed, August 3 2016
| #1 – 10 Cal AB OTM for 10:00 |
| *each minute add one calorie |
| **if you can’t finish do :20 work/:40 rest until 10:00 complete |
| #2 – Death by 10 Meter Runs for 10:00 |
| *if you can’t finish OTM sub 10 M |
| #3 – 10:00 of :40 work/:20 rest row for meters |
| *rest 3:00 Between Rounds |
3
Aug
Tuesday, August 2 2016
| A. 10:00 AMRAP for technique, not speed |
| 3-5 strict T2B |
| 3-5 SHSPU |
| 5-7 T2B |
| 5-7 KHSPU |
| *if need to scale do AMRAP for tech of 5 T2B & 5 HSPU |
| B. 5 Rounds for Time |
| 20 meter lunge step |
| 50 Double Under |
3
Aug
Monday, August 1 2016
| A. Work up to Heavy 3 Rep T-N-G C&J (squat) |
| B. Complete Work, rest in any time remaining |
| 0:00-10:00 1 mile run |
| 10:00-18:00 30 Clean & Jerk (135/95, Squat) |
| 18:00-24:00 5 rounds: 10 Burpee + 20 Ab Mat SU |
| 24:00-finish 800 Meter Run |
30
Jul
Sat, July 30 2016
| A. “NATE” |
| 20:00 AMRAP |
| 2 Muscle Ups |
| 4 HSPU |
| 8 KB Swings (32/20 kg) |
| B. Team Relay: Coaches Choice |
29
Jul
Friday, July 29 2016
| A. Work up to heavy OHS |
| B1. Increasing ladder: 3, 6, 9, 12, 15, 18, 21 |
| OHS (95/65) & C2B Pull-ups |
| Upon completition, REST 2:00 then: |
| B2. Decreasing Ladder: 21, 18, 15, 12, 9, 6, 3 |
| Wallball (20/14) & Hollow Rocks |