WARMUP
2X 10 YDS EACH KNEE PULLS QUAD PULLS LATERAL LUNGE TOE PULLS SCISSOR KICKS SCORPION BAND DISLOCATES FITNESS 1)DEADLIFT 5RM 2)6X50' PUSH UP STARTS 3A)5XMAX STRICT RING ROWS 3B)5XMAX PUSH UPS PERFORMANCE 1-PCL-55/3, 65/2, 70/2, 75/2 2-FSQ-70/3, 75/3, 80/3, 90/3 3A-PP-60/5, 70/5, 75/4, 80/4 3B-OHS-60/5, 70/4, 75/3, 80/3 WOD FOR TIME 250M ROW 40 PUSH PRESS@ 95/65 30 BO ROW @ 95/65 20 SDHP @ 95/65 10 HANG CLEAN @ 95/65
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WARMUP
"ONE" FITNESS 1)FLOOR PRESS 3X5 2A)5X:45 IRONMAN HOLD 2B)5X:45 SUPERMAN HOLD 2C)5X:45 MAX BANDED TRICEP EXTENTION PERFORMANCE 1-SN-60/3, 70/2, 80/2, 85/2X2 2-SN BTN PJ-4X3@75 3-SN PL-70/5, 90/5, 100/3, 100/3 WOD 8AMRAP 30 DU 50 AIR SQUAT WARMUP
"THE STANDARD" FITNESS 1)SQUAT 3X5 (ADD 5 LBS) 2)PRESS 3X5 3A)3X20 BANDED GOOD MORNINGS 3B)3X20 KB RDL 3C)3X5 SHIN HOP PERFORMANCE 1-CL-60/3, 70/3, 75/2, 80/2, 85/2 2-SQ-60/4, 70/3, 75/2, 80/2 WOD FOR TIME "PRISION BURPEES" WARMUP
10 LEG SWINGS 10 AIR SQUAT 10 LUNGES 1:00 BANDED LUNGE 1:00 BANDED PIGEON 1:00 BANDED GROIN MAX-OUT FIND 3RM BSQ FIND 1RM BSQ WOD EMOM 20 200M RUN WARMUP
2X 10 YDS EACH KNEE PULLS QUAD PULLS LATERAL LUNGE TOE PULLS SCISSOR KICKS SCORPION BANDED WALK FORWARDS BANDED WALK BACKWARDS FITNESS 1)SQUAT 3X5 (ADD 5 LBS) 2A)5X10 DB BENT OVER ROW 2B)5X100' DB WALKING LUNGE 2C)5X20 RUSSIAN TWIST (35) PERFORMANCE 1-PCL - 60/3, 70/3, 80/2, 85/2, 85/2 2- FSQ+JK - 75/2, 80/2, 90/2x2 3-FSQ - 70/3, 80/3, 85/3x3 WOD 10 AMRAP 10 STO @ 95/65 30 DOUBLE UNDERS WARMUP
10x EACH JUMPING JACKS PUSHUPS GROINERS AIR SQUATS SITUPS BURPEES LYING HANDCUFFS FITNESS 1)DEADLIFT 5RM 2)5X200' SPRINT (TOUCH GROUND AT COD) (REST AS NEEDED) 3)10 AMRAP 10 RING ROWS 10 PUSH UPS PERFORMANCE 1-SN - 65/3, 75/3, 85/2, 90/1x2 2-SQ - 50/5, 60/4, 70/3, 80/3, 90/2 3-OHS - 85/4x3 WOD FOR TIME 400M RUN 5 BAR MUSCLEUPS 400M RUN 4 BAR M/U 400M RUN 3 BAR M/U 400M RUN 2 BAR M/U 400M RUN 1 BAR M/U WARMUP
2:00 :30/:30 RKB SWING/GOB SQ 2:00 :30/:30 FLR/HOLLOW HOLD 2:00 :30/:30 PROPER PUSH-UP/MTN CLIMBER FITNESS 1)SQUAT 3X5 (ADD 5 LBS) 2)PRESS 3X5 (ADD 2.5 LBS) 3)3RNFT 5 BJ 10 BULGARIAN SPLIT SQUAT 15 BANDED GOOD MORNINGS :20 L HANG HOLD PERFORMANCE 1-H/CL - 65/3-75/2-85/2-90/2-95/2 2-PUSH JERK - 85/2-90/2-85/2-90/2-85/2 3-PUSH PRESS - 95/4x4 WOD 3 RFT 15 DEADLIFT @ 135/95 15 OHS @ 135/95 WARMUP
"THE STANDARD" FITNESS 1)3X8 BENCH PRESS 2)3X5 POWER CLEAN 3A)4X3 BROAD JUMP FOR DISTANCE 3B)4X5 STD BOX JUMP PERFORMANCE 1)PSN - 75/2-80/2-75/2-80/2 2)FSQ - 80/3-85/3-90/3-85/3-90/3 3)SN PULL - 90/3-100/3x3 WOD FOR TIME 500 SA KB BO Row @ 53/35 *3 Pushup EMOM *20 Time cap WARMUP
3xJW 2x10 SHOULDER DISLOCATES 2x:45 BANDED/PLATE LOADED ANKLE MAX-OUT 1RM HANG SNATCH WOD 3:00 DOUBLE UNDERS (20:10) Rest 2:00 3:00 BALL SLAMS (20:10) Rest 2:00 3:00 DEADLIFT @ 135/95 (20:10) Rest 2:00 3:00 PULL-UPS (20:10) *score is total of least number of reps for each exercise WARMUP
2X 10 YDS EACH Knee Pulls Quad Pulls Lateral Lunge Toe Pulls Carioca Scissor Kicks Scorpion FITNESS 1)SQUAT 3X5 (ADD 5 LBS) 2)BARBELL ROW 3X10 3A)4X200' SPRINT 3B)4X20 RUSSIAN KB SWINGS (AHAP) PERFORMANCE 1)4X2 PCL+JK @ 60/70/80/80 2)FSQ 5X3 @ 75/80/70/75/80 3A)OHS 5/70-4/80-4/85 3B)PUSH PRESS 8/70-6/80-6-85 WOD 8 AMRAP 4 HANG SNATCH 2 STRICT HSPU |
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August 2017
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