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WEEK of WOD's 8.27.18 - 8.30.18

MONDAY, AUGUST 27th

A. 10:00-25:00

Back Squat 531 Cycle 3, Week 3

5 reps @ 40%

5 reps @ 50%

5 reps @ 75%

3 reps @ 85%

1+ OR As many reps as possible at 95%

*Use 90% 1RM and then add 20 lbs to the %'s above

Complete 3 sets of 10 Reverse Snow Angels between working sets ONLY as Active Recovery

B. 35:00-50:00

Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:

3 Dumbbell Man-Makers (50/35 lbs)

6 Ring Dips

12/9 Calorie Assault Bike (or 12/9 Cal Row)

*Man Maker: DB Pushup + R Arm Row + L arm row + PC + OH

Scale to: 9/6 Cals

Rounds Goal: 5+

C. 50:00-60:00

90/90 Int Rot Stretch 2min

35 Straight Leg Sit-ups

Supernova Ball Pec Pocket 2min

35 Straight Leg Sit-ups

TUESDAY, AUGUST 28th

A. 10:00-25:00

Shoulder Press 531 Cycle 3, Week 3

5 reps @ 40%

5 reps @ 50%

5 reps @ 75%

3 reps @ 85%

1+ OR As many reps as possible at 95%

*Use 90% 1RM and then add 5 lbs to the %'s above

Complete 3 sets of 10 Kneeling Pelvic Tilts between working sets ONLY as Active Recovery

B. 35:00-48:00

3 Rounds for Time:

20 Hang Power Cleans (75/55)

20 Front Squats (75/55)

20 Push Press (75/55)

Scale to: 12-15 reps

Goal Time: 8-13 minutes

C. 50:00-60:00

Double Lax Ball Cervical Spine 2min

50 OH MB Sit Up Tosses to Partner 20/14lbs, 50 ea

Double Lax Ball Thoracic Spine 2min

50 OH MB Sit Up Tosses to Partner 20/14lbs, 50 ea

Double Lax Ball Lumbar Spine 2min

WEDNESDAY, AUGUST 29th

A. 15:00-45:00

Every 2 minutes, for 30 minutes (3 rounds) of:

Station 1 – 400 Meter Run

Station 2 – 30 Wall Ball Shots (20/14 lbs)

Station 3 – 6-10 D-Ball Over Shoulder (150/100lbs)

Station 4 – 30 Pull-Ups

Station 5 – 15 Burpee Box Jump-Overs (24″/20″)

Scale to: 200-300m/ 20 WB/ 20 Pull-ups, RR/ 10 BBJO

Goal: work 1-1.5 min, rest 30sec to 1min (except for run)

C. 45:00-60:00

2 Sets:

Foam Roll Calves 2min

Side Plank 1min R/ 1min L

Foam Roll Lats 2min

Reverse MB Pike Outs x 15-20 reps

THURSDAY, AUGUST 30th

A. 10:00-25:00

Deadlift 531 Cycle 3, Week 3

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

5 reps @ 75%

3 reps @ 85%

1+ OR As many reps as possible at 95%

Complete 3 sets of 5 Open Book per side between working sets ONLY as Active Recovery

B. 35:00-50:00

Complete as many rounds and reps as possible in 15 minutes of:

50 Double-Unders (100 SU)

25 Weighted Box Step Overs (50/35lbs)

50 Double-Unders

25 Alternating Right Arm OH Dumbbell Lunges (50/35 lbs)

25 Alternating Left Arm OH Dumbbell Lunges (50/35 lbs)

50 Double-Unders

25 Handstand Push-ups

50 Double Unders

Scale to: 25 DU/ 15 reps

Rounds Goal: 1+

C. Lax Ball in Arch of Foot + 1st Rib (high trap)

FRIDAY, AUGUST 31st

A. 10:00-25:00

Bench Press 531 Cycle 3, Week 3

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

5 reps @ 75%

3 reps @ 85%

1+ OR As many reps as possible at 95%

Complete 3 sets of 3-5 of Empty BB Front Squat @ 42X1 tempo between working sets ONLY as Active Recovery

B. 30:00-57:00

Six sets of:

15/10 Calorie Row

8 Toes-to-Bar

15/10 Assault Bike

8 Thrusters (95/65lbs)

Rest 60 seconds

Interval Goal Time: 2.5 - 3.5min

Scale to: 7 Cals/ 5 T2B and 5 Th

RETEST from 5.24.18

C. Foam Roll Quads/ High Hip Flex

SATURDAY, SEPTEMBER 1st

A. For time:

1000 Meter Row

immediately followed by…

Five rounds of:

6 Power Cleans (155/105 lbs)

12 Push-ups

immediately followed by…

800 Meter Run

Goal Time: 12-18 minutes

B. Gymnastics Skill Session