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WEEK of WOD'S 7.23.18 - 7.28.18

MONDAY, JULY 23rd

A. 12:00-27:00

Back Squat 531 Cycle 2 Week 2 (+10lbs from last cycle)

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

3 reps @ 70%

3 reps @ 80%

3+ OR As Many Reps As Possible @ 90%

Complete 3 sets as Active Recovery before working sets - Bench TSpine Mobilization x 10 Pulses

B. 35:00-45:00

5 Rounds for Time:

5 Power Clean and Jerks (155/105)

10 Chest to Bar Pull-ups (pull-ups OR jumping pull-ups)

Scale to: 5 + 7 reps

Goal Time: 5-10 minutes

C. 50:00-60:00

2 Sets:

Half Kneeling Banded Rotation x 10 reps ea side

Banded Resistance Sit-ups x 20 reps

TUESDAY, JULY 24th

A. 12:00-27:00

Shoulder Press 531 Cycle 2 Week 2 (+5lbs from last cycle)

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

3 reps @ 70%

3 reps @ 80%

3+ OR As Many Reps As Possible @ 90%

Complete 3 sets as Active Recovery before working sets - Hips Pails/Rails x 10

B. 35:00-47:00

For time:

20 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)

10 Toes to Bar

18 Wall Ball Shots

9 Toes to Bar

16 Wall Ball Shots

8 Toes to Bar

14 Wall Ball Shots

7 Toes to Bar

Etc... until 10 and 1

Scale to: 10>1 WB along with 10 >1 T2B

Goal Time: 6-12minutes

C. 50:00-60:00

2 Sets:

Bike 10-15 Cals at 45-50rpm

Reverse MB Pike Outs x 10-15 reps

WEDNESDAY, JULY 25th

A. 15:00-33:00

“Interval Nancy”

Every 3.5 minutes for 5 Rounds, complete...

Run 400 Meters

15 Overhead Squats (95/65 lbs)

Scale to: 300m/12 OHS OR 200m/10 OHS

Goal Time: less than 2.5min

B. 35:00-50:00

For 15 minutes, work up to a heavy 1 rep Snatch

*start at 50-60% and work up to as close as 100% as possible within the time frame

C. 55:00-60:00

Double Lax Ball TSpine/Lumbar 5 minutes

THURSDAY, JULY 26th

A. 12:00-27:00

Deadlift 531 Cycle 2 Week 2 (+10lbs from last cycle)

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

3 reps @ 70%

3 reps @ 80%

3+ OR As Many Reps As Possible @ 90%

Complete 3 sets as Active Recovery before working sets - Leg Rock w/ T-Spine Rotation x 10

B. 33:00-41:00

Complete rounds of 21, 15 and 9 reps for time of:

Deadlift (1.25 x bodyweight for males/bodyweight for females)

Push-Ups

Scale to: 15/12/6 reps + 1xBW or 3/4x BW

Goal TIme: 4-9 minutes

C. 45:00-60:00

3 Sets:

Down N Back Mixed Carry (Farmer + Waiter)

Down N Back Alternate Sides

GHD Supine Hold w/ PVC Twists x 30 seconds

Superman Hold x 30 seconds

Hollow Hold x 30 seconds

FRIDAY, JULY 27th

A. 12:00-27:00

Bench Press 531 Cycle 2 Week 2 (+5lbs from last cycle)

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

3 reps @ 70%

3 reps @ 80%

3+ OR As Many Reps As Possible @ 90%

Complete 3 sets as Active Recovery before working sets - Lunging Hip Flexor x 10

B. 35:00-45:00

Complete rounds of 4, 8, 12, 16, 12, 8 and 4 reps for time of:

Medicine Ball Squat Jumps (20/14lbs)

Burpee over MB (OR MB Burpee Toss to Partner)

Scale to: 10/6lbs or Air Squat, Standard Burpees

Goal Time: 8-13 minutes

C.50:00-60:00

2-3 Sets:

Ring Row Hold x 30 sec

20 Toe Touch Sit-ups

Glute Bridge x 20 reps (empty BB off bench)

SATURDAY, JULY 28th

Every 2 minutes, for 30 minutes (5 sets):

Station 1 – 450/350 Calories of Rowing

Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)

Station 3 – 20/15 Calories of Assault Bike (or 300 Meter Run)