Workouts for 7/8 – 7/14

Hope your week(end) trunk was packed with things like this to enjoy this amazing weather streak we’ve had!

 

 

 

 

Monday 7/8

 

“Jack”
20 Min AMRAP
10 Push Press (115/75)
10 KB Swing (53/35)
10 Box Jump (24″/20″)
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Then

Pull-Up/Muscle-Up Ladder (10MIN Cap)
1 PU/MU Rest :10 seconds
2 PU/MU Rest: 20 seconds
3 PU/MU Rest: 30 seconds
4 PU/MU Rest: 40 seconds
5 PU/MU Rest: 50 seconds
6 PU/MU Rest: 1 minute
(7, 8 ……)

Part 1: Barbell work but KB/DB can be used as well (if using, B/DB x 2)

Part 2: With a continuously running clock match the number of Pull-Ups/Muscle-Ups with that same number of seconds of rest.… continuing as long as you are able or until the 10 minutes is up.
*If using bands think about doing this WOD in reverse and just using the minutes as the intervals….with good form (pulling from lats and NOT using hips) do as many as you can in the first attempt (maybe max of 5-10), then drop the band down and do 1 less the next attempt and so on…..maybe you will be able to do 1 without a band! It’s worth trying!

 

 

 

 

 

Tuesday 7/9

 

Single Leg Deadlift
5 sets ×10 reps (5 each Side)

BW/DB/KB or BB are all good options here. Focus on form so pick a weight that allows you to move well. Find your inner “zen” as your balance will be tested!

then

EMOM15 (5 Rounds)
MIN 1: 15/12 Calorie Row
MIN 2: 10 KB Deadlifts (either suitcase or single KB DLs)
MIN 3: 30 Double Unders

 

 

 

 

Wednesday 7/10

 

 

2 Rounds

In 2 Minutes
Row for Max Cals
*Rest 1 Minute

In 2 Minutes
Max Burpees
*Rest 1 Minute

In 2 Minutes
AD for Max Cals
*Rest 1 Minute

In 2 Minutes
Max Burpee Box Jumps
*Rest 1 Minute

In 2 Minutes
Ski for Max Cals
*Rest 1 Minute

In 2 Minutes
Run 400m
*Rest 1 Minute

Cardio focus day. Put what you got in the tank into each 2 minutes and try and recover as fast as you can within the minute rest.

 

 

 

Thursday 7/11

 

Back Squat
5 sets of 3 reps
“3-3-3-3-3”

Then

12/200
Thrusters @ 50%/40% BW

Some heavy-ish back squats and then into a benchmark!

Roll-out/Stretch!!!

 

 

 

Friday 7/12

 

Teams of 3
(1 works / 1 paces / 1 rests)

5MIN at Each Station

Sled Push (1 lap = 1 rep)

Sandbag Ground to OH

Tire Flip

Sled Pull (1 lap = 1 rep)

Sandbag Keg Lifts (kneeling to 20 in box)

Pacer = 15/10 Cals
Score = Max Reps @ Each Station.

 

Saturday 7/13

 

9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $10 for all non members 1/2 of which is donated locally.
Coaches Choice

 

 

 

 

Sunday 7/14

 

150 Kettlebell Swings for Time

Every 3 Mins:
400m Run

*Workout starts with the run

Then…..

If time allows – coach added value