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!
Strength
Bench Press – 7×2 @ 90% + 1 ME set @ 70%
Conditioning
For Time
Run 800m
9 Ring Muscle-ups
2 Rope Climbs 20ft
7 Ring Muscle-ups
2 Rope Climbs 20ft
5 Ring Muscle-Ups
2 Rope Climbs 20ft
Run 800m
WOD Notes: TD = 11-17 minutes. Scaling for MU = GI Janes 15-12-9 by round. Scaling for RC = Climb to 15ft or 1 Lap sled Pull (full length of rope).
Battle of the Boxes – Snatch ladder
Strength
Snatch – 4×2 (touch n go) @ 85-90%
—You may drop in between reps if you don’t feel comfortable hanging on
Conditioning
15 Min AMRAP
3 Power Snatch 155/105#
6 Overhead Squat 155/105#
12 T2B
15 Cal Row
WOD Notes: TD = 4-6 rounds. PS weight is 70% of 1RM PS (you should be able to do OHS unbroken every round). T2B Scale = 12 knee above hip or scale reps to 6-8 (where you physically touch bar). You may sub a 250m run each round instead of row, if there aren’t enough rowers. We will be running thursday, so keep that in mind.
5:30am (BABC) rolling in deep!!
Strength
BB Complex – 2 touch n go full clean + 2 Split Jerk
—4 sets total. Do 1 set every 2 minutes 80-85%
Conditioning
3 Rounds For Time
1 Round of “Heavy DT” 205/135#
20 Bar Facing Burpees
Extra Work
8 Min EMOM – 1 Prowler Push (heavy) 60ft
WOD Notes: TD = 9-15 minutes. Weight should be heavy enough to where you have to break up the cleans a few times each round, but jerks should be unbroken. Stepping over bar is considered scaling when doing the burpees.
1st place – Summer Slam!
