Workouts for 8/12 – 8/18

Bruce flying over a 20in box last week.

 

 

Monday 8/12

 

EMOM 10 Mins
Even Min: Max Laps Gimme Gimme
Odd Min: 10 Russian KB Swings

2 Mins off

EMOM 10 Mins
Even Min: Max Plate Burpees
Odd Min: 10 Walking Lunges (total)

2 Mins off

EMOM 10 Mins
Even Min: Max Shuttle Runs
Odd Min: 3 Tire flips

Then

6 x 30/30 of one of the following
Ring Support Hold
Ring Tuck Hold
Ring L Hold

 

 

 

Tuesday 8/13

 

15-12-9
Row (Cals)
Push Press 95/65# > DB/KB Push Press

Then

15–12-9
Burpee Pull-Ups
Front Squats 95/65# > Goblet Squats

Then

15-12-9
Ski (Cals)
Hang Power Snatch 95/65# > DB/KB Single Arm Snatches (alt each side each rep)

There is no rest between these triplets, they were meant to immediately follow each other.  If you need to stop and take a breath or two between each and/or to ensure the movements stay crisp, go ahead and do so.

 

 

Wednesday 8/14

 

Every 3 Mins for 24 Mins Complete the following complex

5 Deadlifts
5 Hang Power Cleans
5 Shoulder to Overhead
5 Bent Over Rows

then

Complete for time
21 – 18- 15 – 12 – 9 – 6 – 3
Kettlebell Swings (53/35)
35 Double Unders > 70 Singles

*12 minute time cap

Part 1: Ascend in weight to heavy but doable/sustainable for the 8 Rounds
Part 2: Work through it as fast as possible!

 

 

Thursday 8/15

 

For Completion (40 min Cap)

1 Length Heavy Sandbag Drag
2 Wall Walks
30 second Plank Hold
400m run
5 Ring/Bar Dips > Push-ups
6 KB Head cutters
7 Sit-ups
8 Box Jumps 30/24
9 KB Swings
1000m or Hill Loop

This is an Ascend/Descend meaning you do 1 sandbag drag, then wall walk + sandbag drag, then plank hold + wall walk + sandbag drag etc.. so the last round starts with the hill loop and finishes with a sandbag drag. Modify elements to keep a steady working pace.

 

 

 

Friday 8/16

 

5 Rounds or 30 Mins

200 Meter Run
15 Box Jumps or Step-ups
15 Wallballs 20/14# 10/9ft
15 Kettlebell Swings 53/35#
*rest 1 minute between rounds

 

 

 

Saturday 8/17

9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $10 for all non members.

Coaches Choice

 

 

Sunday 8/18

 

AM(Reps)AP 20 for Quality

Back Squat
Strict press
Deadlift
1,2,3,4,5…etc

*Start with 1 Rep each. Increase by 1 rep per round

Then

3 rounds
20/15 Cals AD
1 lap Sled Push