Strength
Back Squat – 4×2 @ 90%, 2×1 @ 95%
Conditioning
“Kalsu” – 100 Thrusters For Time 135/85#
*5 burpees at the top of each min
Midline – Day 8
6×45 sec weighted plank (110/50#)
—heavier than last week. Rest 90 sec.
WOD Notes: There is a 20 min time cap on this WOD. TD = 12-20 minutes. You may scale the # of burpees to 3 each minute if 5 will take over 30 sec each round.
Reminder: 9am & 10am classes only with Open Gym 11-2pm.
Midline – Day 7
5×20 – Leg Raises (weighted 15/5#)
—lay on a bench with hips at the edge. Put DB in between feet as you bring legs straight up. Stop at parallel each rep.
Reminder: Labor Day Schedule is 9am & 10am classes only with open gym from 11-2pm.
Conditioning
For Time
30 KB Swings 70/53#
30 Burpee Box Jumps 24/20″
30 T2B
800m Sled Drag 45/25#
30 T2B
30 Burpee Box Jumps 24/20″
30 KB Swings 70/53#
Midline – Day 6
Front Rack Carry – 6x50ft @ 110% of FS
—Rest 90 sec between. Walk slow, stay under control. Sub buddy carry if you can’t make it in.
WOD Notes: TD = 15-25 minutes. You should be able to alternate between running/walking on sled drag. You should not be walking the entire 800m!
Strength
Front Squat – 4×8 @ 75%
Conditioning
Make-Up / Skill Day!
Midline – Day 5
L-Sit (paralletes) or Tuck Hold – 6×30 sec
—Rest 90 sec between
Reminder: Labor Day Schedule is 9am & 10am classes only with open gym from 11-2pm.
Strength
Bench Press – 4×8 @ 75%
Conditioning
4 Rounds For Time
50 Double Unders
14 Overhead Lunges 135/95#
1 Pull-up Complex (3 strict c2b + 6 C2b + 9 chin over bar)
Midline – Day 4
Side Plank – 4×60 sec (DB weighted on hip 45/20#)
—Rest 2 min between
WOD Notes: TD = 8-14 minutes. DU scale = 100 singles. OH lunge weight should a little less than 50% your 1RM OHS (should be unbroken). Scaling for pull-up complex is using thicker band for strict and thinner band for the kipping PU.
Announcement: Labor Day Schedule is 9am & 10am classes only with open gym from 11-2pm.
7pm class with overhead lunges
Strength
5×1 – 1 Full Snatch + 1 Low Hang Snatch + 1 Hang Snatch @ 75-80%
—You may drop bar in between reps if you want
Conditioning
6 Rounds (interval style)
5 Power Snatch (touch n go) @ 75%
15 Wall Balls 30/20#
20 Cal Row
—Rest 90 sec between rounds
Midline – Day 3
4×25 Ab Mat Sit-ups (weighted 45/20#)
WOD Notes: TD = each round should take between 2-3 minutes. Subtract 7.5 minutes from your time at the end. Your goal is to give 90%+ effort each round! Choose a ball you can go unbroken!
Strength
BB Complex – 1 Cluster + 1 Push Press + 1 Split Jerk every 90 sec for 9 minutes
—Start at 85% of push press & work up to 95% by the end.
Conditioning
4 Rounds For Time
10 DB Snatch (alternating) 90/60#
50ft Handstand Walk or 3 Wall Climbs
Run 400m
Midline – Day 2
Tabata Hollow Rock
WOD Notes: TD = 11-17 minutes. DB is a little heavier than normal, but you should still be able to move consistently through without stopping. Handstand walk or WC is considered RX.
Strength
Back Squat – 4×8 @ 75%
Conditioning
12 Min AMRAP Ladder
3 Bar Facing Burpees
1 Bear Complex 185/125#
6 Bar Facing Burpees
2 Bear Complex
9 Bar Facing Burpees
3 Bear Complex
12 Bar Facing Burpees
4 Bear Complex
15 Bar Facing Burpees
5 Bear Complex
***if you complete 1 full round, start back over. Score = total reps (1 round = 60 reps)
Midline – Day 1
4×60 sec plank (weighted 55/25#)
WOD Notes: TD = 1-2 rounds. Use around 60% of 1RM CnJ. Bear Complex = pwr clean + f sq + push jerk + back sq + behind neck jerk. You may not cluster them!
Julie, Jenn, & Joan doing their first triathalon
Conditioning
For Time
100 Double Unders
8 Strict C2B Pull-ups
20 Thrusters 145/100#
8 Strict C2B Pull-ups
400m Sled Drag 70/35#
8 Strict C2B Pull-ups
20 Overhead Lunges 145/100#
8 Strict C2B Pull-ups
50 Cal Row
WOD Notes: TD = 14-20 minutes. Scaling for DU = 200 singles. You may scale C2B to chin over bar. No Kipping! Thruster/Lunge weight should be moderately heavy, where you have to break up thrusters 2- 3 times. You may do front rack lunges instead of OH if mobility is limited. Sled weight is (1) 45# + (1) 25# plate for men.
Strength
Front Squat – 6×2 (tempo) @ 85%
—5 sec count down, drive up fast
Conditioning
Make-up / Skill Day!
Reminder: Rager Bike Ride is today!
