Week of 7/21 – 7/27

Screen Shot 2014-07-20 at 6.21.14 PM
6:45PM Ladies Night in full swing.

Monday 7/21

WU
2 Flat Loops
Dynamic

WOD

Partner KB Clean/Press/ Plank

100 Double KB Swing Cleans & Push Press
*Alternate efforts with the “resting” partner holding the plank position
ADV: 53/35#KBs Ring Plank

Objective: Power/Strength Endurance

15 min Cap

then

15 Min Team Ski  30 Second intervals for Max Total Cals

Objective: All out efforts

Challenge
Plate Burpee Penalties per Cal short of the winning team

 

Tuesday 7/22

WU
10 min Partner Med Ball Tosses

1 min Each x 2 with 3 burpees on the min

WOD

7 rounds of:

Every 3 minutes complete:
400 meter Run and 1 of the following

  • 5 Muscle-ups –Adv
  • 2 Rope Climbs- Int
  • 5 Burpee Pull-ups – Foundational

*if you finish each round before 3 mins that is your rest. Hit it fast please….interval style

Objective: High Intensity

Challenge
2 x Flat Loop Carry of your choice AHASP with a partner (Farmer, Rack, OH) Mix it up…one persons Rack is another persons Farmer etc…

 

Wednesday 7/23

WU
5 Rounds

10 Swings
10 Wallballs
200m Run

WOD

Every  Minute for 10 mins
Evens: Max Consecutive HSPU
Odds:  Max Consecutive DH Pull-ups

then

3 rounds 1 min at each station

  • Tireflips
  • Zercher Sandbag Hold
  • Slamball over the rig
  • Static Hang off rig
  • Gimme Gimme
  • Wall Sit
  • Row
  • Rest

Objective: Not to Coast

Foundational
Modify as needed with coaches help & approval

Challenge
2 Flat loop Cooldown

6:45PM Open Gym Challenge
EMOM for 20 mins – 5 Power Snatches

 

Thursday 7/24

WU
Dynamic

WOD

Hill Loop
21-18-15-12-9-6-3-6-9-12-15-18-21
KB Swings
Sit-ups
Hill Loop

Objective: High Sustainable Intensity

Challenge
50 Reps of a Weakness

 

Friday 7/25

WU
5 min Run Row Ride or Jumprope

Junkyard dog w Partner

WOD

Complete as many rounds as possible in 20 minutes of:
7  Zercher Sandbag Squats
7 Strict ring dips
7 Strict Chin-ups
70 Double Unders or 400m Run, Row or Ski

Objective: Stamina

Foundational:
Modify to Challenging for you!

Challenge
Stretch

 

Saturday 7/26

Coaches Choice.

Sunday 7/20

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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