Monday, 8.22.2016

Snatch – work up to a heavy
complex of 1 PS + 1 sq snatch

Back squat – 3 x 6

Conditioning
The Chief
5 rds of AMRAP 3 min
3 PC (135/95 lb)
6 push-ups
9 air squats
Rest 1 min between rds

Gymnastics pulling
5 rds of
5 strict CTB + 5 bar MU +
5 kipping CTB +
5 kipping pull-ups

Wednesday, 8.17.2016

Post’l Point WOD

Be ready to get wet and sandy.  The WOD will involve swimming.  Don’t worry if you aren’t a good swimmer.  The water stays shallow for quite a ways at Post’l Point, so you can touch bottom most of time, and if you need to, you can adjust the course so you can touch bottom the whole time.

Backup if weather sucks:
Gymnastics conditioning
6 rds EMOM – 1 snatch (90%)
Rest 4 min
6 rds EMOM – 1 C&J (90%)
Rest 4 min
30 MU for time

Conditioning
Alternating Tabata
Front squats (115/80 lb)
TTB

Tuesday, 8.16.16

Conditioning
21 HPC (135/95 lb)
21 burpees over the bar
100 dbl unders
15 / 15 / 75
‘9 / 9 / 50

Deadlift – build to a heavy set of 5

Row conditioning – running clock
3 rds – every 3 min
Row 35/25 cal
3 rds – every 2 min
Row 25/20 cal
3 rds – every 1 min
Row 15/12 cal

Monday, 8.15.2016

EMOM
5 rds – 2 hang sq snatch (build)
Rest 1 min
5 rds – 2 low hang sq snatch
Rest 1 min
5 rds – 1 sq snatch (build)
Running clock – build in weight
0:00 – 5 back squats
2:00 – 4 back squats
4:00 – 3 back squats
6:00 – 2 back squats
8:00 – 1 back squat
Conditioning – for time
Run 1000m Row conditioning
40 pull-ups Row 500m (mod)
30 thrusters Row 500m (2k pace)
Row 20 cal Row 250m (mod)
Row 250m (2k pace)
– mod means 10-15 sec faster than 2k

Thursday, 8.11.2016

Conditioning Cindy (1 rd)
3 rds of Cindy 5 pull-ups
1 rd of DT 10 push-ups
2 rds of Cindy 15 squats
1 rd of DT
1 rd of Cindy DT (1 rd)
1 rd of DT 12 deadlift
(155/105)
3 x 8 front squats 9 HPC
6 PP
Gymnastic strength
5 rds not for time
5 strict ring dip
5 weighted strict pull-ups

Midline – 5 sets:
20 GHD sit-ups
20 hip ext

Changing lives with quality functional fitness