July 28, 2018

M-1: Reverse Grip Bench Press

4 Waves

5-3-1 Build in weight

1 Wave= 5-3-1

Rest :60 between Rep Sets and Rest 1:30 Between Waves.

Purpose: Increase strength in end ROM of the triceps and upper chest. This will build strength for overhead pressing. 

Goal: Build in weight, but...

July 27, 2018

W: 800m Jog

M-1: 15:00 Turkish Get-Up

Build to a Heavy 3/Side

*Try odd objects

M-2: "Erin"

5 Rounds For Time:

15 DB Split Cleans 40#/25#

21 Pullups

Goal: This should be quick not long and drawn out.

Load: Pullups should be completed in 3 or 4 sets each round.

Options:

12 DB Spl...

July 26, 2018

M-1: 6 Sets:

10 Overhead DB/KB Walking Lunge 53#/35#

:15 Rest 

5 Overhead Squat - Build From 135#/95#

:15 Rest 

:20 Wall Facing HS Hold

:15 Rest

Options:

10 Overhead DB/KB Walking Lunge 35#/18#

10 Overhead Squat 75#/55#

:20 HS Hold
 

10 Stationary Single Arm Overhead Lunge/Side

10...

July 25, 2018

M-1: Front Squat

5 Sets: 6 Reps @3130 Tempo

Build to Challenging Load

M-2: 12:00 AMRAP

5 Power Clean and Push Jerk @55% of Power Clean

5 Bar Facing Burpee

25 Double Unders

Options:

5 Power Clean and Push Jerk @45% of Power Clean

5 Bar Facing Burpee

25 DU/50 SU

5 Hang Power Clean...

July 24, 2018

M-1: 1 Set Every :90 | 7 Rounds

3 Push Jerk + 1 Split Jerk 

Purpose: Build strength in higher skills we have earned or still build upon the strength of the foundational pressing movements.
Load: Use 70% of Split Jerk

Options:

3 Strict Press + 3 Push Press 

M-2: Every 3:00 f...

July 23, 2018

M-1: 4 Sets:

8 Half Kneeling Arnold/Side

8 Strict TTB @1310 Tempo (OR Strict Knee Raises)

8 Front Rack Kettlebell Good Morning (OR Goblet Good Morning)

M-2: 3 Rounds:

10 Deadlifts 275#/185#

15 Ring Dips

20 Chest-to-Bar

30 Air Squats

75 Double Unders

--Rest 2:30-- 

Goal: Aim for "...

July 22, 2018

M-1: 6 Rounds For Time:

30 Air Squats
19 Power Cleans 135#/95#
7 Strict Pullups
400m Run

Goal: This Hero WOD is long and high volume. Reduce the reps and load to keep this workout under 40:00.

Options:
115#/75#

Pullups

4 Rounds

15 Air Squats

10 Power Cleans 75#/55#

5 Ring Rows

...

July 21, 2018

W: 400m Run or 800m Bike

2 Rounds

6 Wall Facing OHS

6 Pvc Pass Through 

6 Jumping Squat

M-1: 6 Sets:

10 Overhead DB/KB Walking Lunge 53#/35# 

:15 Rest

10 Overhead Squat 95#/65# 

:15 Rest

:20 Wall Facing HS Hold

:15 Rest

Purpose: Build overhead stability.

Goal: Unbroken re...

July 20, 2018

M-1: 5 Sets:

6 Front Squat @3130 Tempo

Goal: Build to a challenging load.

M-2: 10:00 AMRAP
5 Hang Squat Clean 155#/105#
5 Bar Muscle Up

Load: Choose load that allows for starting with unbroken reps.

Options:
5 Hang Squat Clean 135#/95#
8 Chest-to-Bar Pullups


5 Hang Squat Cl...

July 19, 2018

M-1: 4 Waves:

Reverse Grip Bench Press
15-10-5 Build in weight


*Rest :60 between rep sets
*Rest 1:30 between waves

*1 Wave= 15-10-5


Purpose: Increase strength in end ROM of the tricep and upper chest to help aid in overhead
pressing.

Goal: Focus on building but never to p...

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