Monday, August 16
Warm-up: 200 meter run + 5-4-3-2-1 inch worms + strict press (building toward 75%) + deadlifts (build toward WOD weight) + push-up to pike
Strength:
Every :90 for 5 rounds -
1st: 3-5 strict press @75% 1RM
2nd: Max effort strict pull-ups
WOD:
“Diane”
For time -
21-15-9
Deadlifts (225/155)
Handstand push-ups
*Good times for Diane - Beginner 10-14 mins; intermediate 6-9 mins; advanced 5-6 mins; elite < 4 mins
**Scale weight as needed; this work-out should be a sprint w/mostly unbroken reps
Accessory (optional):
Accumulate 100 plank marches w/band above knees
Tuesday, August 17
Warm-up: 10:00 AMRAP@steady pace - 10 banded pull-aparts + :30 banded side steps + 10 air squats + :30 plank + 10 groiners + :30 pigeon stretch/side
Strength:
Every :60 for 15:00 (for quality) -
1st: 8-10 goblet squats
2nd: 10-12 renegade rows
3rd: 8-10 DB bench press
WOD:
10:00 AMRAP -
10 wall balls (20/14)
10 toes-to-bar
100 meter run
Accessory (optional):
Accumulate 60 supine hamstring curls w/wall ball
Wednesday, August 18
Warm-up: 3 rounds - 5 tall cleans + 10 plank-ups + 15 glute bridges + :30 chest opening stretch + :30 t-spine stretch
Strength:
In 14:00, complete 3 sets of max effort push-ups for quality (if proficient w/push-ups, do deficits if you want an extra challenge); get some power clean warm-up lifts between sets, building toward WOD weight.
WOD:
5 rounds for time -
15/12 calorie bike
5-4-3-2-1
Power cleans (225/135)
*Adjust weight accordingly; weight should be challenging, but doable with good form
Accessory (optional):
Accumulate 30-50 GHD sit-ups or traditional sit-ups
Thursday, August 19
Warm-up: 2:00 easy bike + 10-8-6-4-2 - reverse Samson’s + ring rows + scorpion stretch + pass throughs
WOD:
For total cals -
3:00 on/2:00 rest
Round 1: 50 double unders or 100 singles
Round 2: 30 1-arm DB OH lunges (50/35 or 40/20)
Round 3: 20 pull-ups or ring rows
Round 4: 20 pull-ups or ring rows
Round 5: 30 1-arm DB OH lunges (50/35 or 40/20)
Round 6: 50 double unders or 100 singles
*Finish each round w/max effort row or ski calories; scale reps as needed
Friday, August 20
Warm-up: In 10:00, complete 2 rounds of 10 muscle snatches + 10 OHS + 10 banded pull-aparts + 5 burpee broad jumps;
Strength:
In 16:00, work on a skill or lift of choice
WOD:
20:00 EMOM -
1st: 12 power snatches (95/65)
2nd: 200 meter run
3rd: 12 overhead squats (95/65)
4th: 10 burpee box jumps
Saturday, August 21
Group training at Harmon Park @ 8 am
Fundraiser for Messer family