WODS 7/11-7/17

Thank you, Bubba, for your encouragement to others and your referrals to the gym! Now you need to give us a smile!!

Thank you, Bubba, for your encouragement to others and your referrals to the gym! Now you need to give us a smile!!

monday 7/11

 

1. Snatch
EMOM×10: Hang Squat Snatch + 1 Snatch Balance + OHS

2. 3x10 back squats. 

3. Conditioning—Athletes may choose to stop after the 30 c+j for a Grace time.
"Glen"
30 CJ (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Bootcamp:

EMOM 10,  3 Squat cleans or power clean and front squat

Squat:  3x10 Back squats

Conditioning:

6 Rounds

  • 5 Clean and Jerk
  • 15 burpees
  • 350 Row

 

Tuesday 7/12

1.  Deadlift
10-8-6-4-2 reps for max load, unlimited rest between sets

2.  Conditioning
4 RFT:
12 Deads, 205/145
12 Burpees
12 KBS, 70/53
12 WB, 20/14

 

3.  Row
3 rounds of:
4 x :45 seconds on, :45 seconds rest
Rest 3 minutes after each full round (ya might not get to this)

Wednesday 7/13

1.  Strength
Running Clock
Mins 1-8:
EMOMx8: 2 Squat Snatches (75%)
Rest 4:00
Mins 12-20:
EMOMx8: 2 Squat CJ (75%)
Rest 4:00
AMRAP 6 of: 3 unbroken Strict HSPU

2.  Conditioning
3 RFT:
500m Row
9 Thrusters, 115/85

THURSDAY 7/14

Midline
3 Super Sets of:
10 GHDSU
30 Hip Extensions/Goodmornings

This will progress for the rest of the summer so that you can condition yourselves to GHD sit ups

5 Rounds:

10 Alternating pistols

4 TGU

4 STS

300m recovery row (conversational)

Friday 7/15

1.  Conditioning
5 RFT:
5 Squat Clean Thrusters, 135/95
10 C2B pull ups

2.  Strength
8 x 3 Back Squat

3.  EMOMx8:
Odd: 60 Double Unders
Even: 5 Strict L-Sit Pull ups

Bootcamp:

·      5 thrusters and 10 ring rows and 200m row,  5 rounds

·      Back squat:  8x3, increase weight

·      EMOM:  Jumprope or step ups/ pull up variation

Saturday 7/16

1. Clean and Jerk
EMOM x 10: 1 Squat Clean and Split Jerk
 
2.  Gymnastics Conditioning
8 RFT:
4 unbroken Ring Muscle ups/ bar muscle ups/ ctb/ chin over bar negatives
 
3.  Conditioning
30 Calorie Row
30 Box Jump Overs (24/20)
30 Power Snatches (95/65)
30 OH Step Back Lunges (95/65)
30 Sumo-Deadlift High Pulls (95/65)
30 Box Jump Overs (24/20)
30 Calorie Row

SUNDAY

2 x 800, rest 4 mins
3 x 600, rest 3 mins
4 x 400m, rest 2 mins

3 Giant sets of –move steady rest minimally and climb in weight.

8 bench press,  may do kb floor press

6 push press, barbell or dumbbell

8 step ups (each leg) with weight.