Week of 7/7 – 7/13

Screen Shot 2014-07-05 at 12.10.05 PM
Jeff, Angelica & July getting in 1 of their 50…. 100m sprints in on the 21,097m Team Ski at last Thursday’s Grinder.

Monday 7/7

WU
Dynamic

WOD

“Jason” For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

*In Honor Navy (SEAL) Jason Dale Lewis, who was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.

MOD 1 – MU’s to 1 Chest to Bar kipping or 1 Strict Pull-up & 1 Strict Ring Dip
MOD 2 –  MU’s to 1 BurpeePull-up

*make your MODS as challenging as possible because MU’s are HARD. So your replacement should be hard too.

Foundational
20 Min Amrap
30 Air Squats
10 Pull-ups or ring Rows
10 Ring Dips or Push-ups
200 M Run

Challenge
Group Stretch

 

Tuesday 7/08

WU
2 Hill Loops (1 clockwise/ 1 counter clockwise)
Dynamic Stretching Drills

WOD

Teams of 3 – 30 Min Amrap
P1: Sled Drag at BW (pacer)
p2: Max Double Unders or NPU Burpee
P3: Rest

Challenge
Max Handstand Hold

 

Wednesday 7/09

WU
JunkYard Dog

Tabata Partner Bar Hang Stretch x 4 each
2 min Pole Squat Hold
1 Min Sampson Stretch each side

WOD

25 mins…..10-1 Ladder  to a 1RM Clean & Jerk

Post Results to Board and divide your 1RM by your body weight for #/# clean & jerk.

Foundational:  Explore movement with coaches help. Hang Power Clean to Push Press

 Challenge
10 Min Alternating shuttle sprints 3x 3rd pole with a partner

6:45PM Open Gym Challenge
40 Min Amrap with partner
1 length Gimme (AHASP -as heavy as safely possible)
1 Length Burpee Broad Jump
Switch so partner does opposite order.

 

Thursday 7/10

WU
Nada

WOD

“Hang On “
Ascending Calorie Row or Ski
The initial minute is an all out 20 second effort to establish your starting Calories.  

On the Odd Minutes you rest.  On the even minutes you have 60 seconds to get 1 more calorie than the previous even minute to move on. If you fail to reach the calories required, your workout is over. This will be mentally tough to “Hang on” as the recovery times decreases. Push yourself to continue despite the discomfort. 

Likely will have to run 2 heats for this one. Any extra time pre or post WOD should be used for recovery or weakness training.

 

Friday 7/11

WU
10 min Med Ball Tosses with partner 1 min @each x 2 with 3 burpees on the min

  • OH
  • WB
  • Granny
  • Right
  • Left

WOD

30 Mins for Quality
3 Sandbag Get-ups per side (or turkish if sandbag is too heavy)
Max Rep Dead Hang Pull-ups or chin-ups
Max Rep Ring Push-ups
400 m Run

Challenge
5x “Bear Track”

Saturday 7/05

Coaches Choice. If the weather is nice maybe a Burnham’s Field trip or Obstacle Course if not.

 

Sunday 7/06

This should be your endurance day (1 of preferably 2 per week)… 60-90 minutes of OTG exercise. Run, Hike, Bike, Swim, Paddle, Row Dories etc.. what you do matters less than just getting out and breathing for an extended period of time.  For extra credit make it an intermittent effort….ie.. sprint the uphills, cruise the flats and walk/coast the downhills in the case of running or biking.

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