Monday, August 19

Class Strength
Weighted Pull-ups – Sets of 8, 6, 5, 5, 3, 3
Pull-up Strength work – 10 Kipping swings (no pull) from a bar, 5 strict pull-ups from a hang, 2×5 Ring Rows, 2×3 Band Assistance, 2×5 BB Bent-over rows.
Note: Make sure the sets are challenging on all of these movements.

Modular Skill – Unbroken Sets, 3 Timed Rounds

• 10 T2B
• 30 D/U (If you fail to get 30 unbroken, then you have to start back at 0 and try again.)

Rest 1:00 between rounds
Score is your fastest round

Modular Strength – (%s listed here are based off of 1RM strict press) – Push-Jerk 1×10 @ 80% 1×8 @ 90%, 1×5 @ 100%, 5×1 @ 130% / then do the Class Strength.

Modular Endurance – 3x (Run 400m, 30 D/U, 20 Cal. Row)

Core WOD
AMRAP 7:00

• 5 Strict Press @ 115/75# – 75/45# – 45-30#
• 5 Push-Press @ 115/75# – 75/45# – 45-30#
• 10 Indian Sit-ups

Rest 7:00

AMRAP 12:00

• 4 Bear Crawls @ 10 yards each
• 6 Burpees
• 8 Box Jumps 20/16″

Tuesday, August 20

Class Strength
Back Squat – 1×15 @ 50%, 1×10 @ 60%, 1×5 @ 75%, 1×3 @ 85%, 1×1+ @95%
Back Squat –  1×10, 1×8, 1×6, 2×3, start with a light load and build to heavier weight with each set of decreased reps. Be mindful of the whole body’s stability. It is very dangerous squatting a weight that your legs can handle if your erector spinae (muscle group that stabilize your spine) can not support it.

Modular Skill – 4 Timed Rounds

• 500m Row @ 1:45 Pace
• 10 Box Jumps @ 30″, Unbroken
• Rest 3:00 between rounds

Modular Strength – Back Squat 1×15 @ 60%, 1×10 @ 70%, 2×5 @ 85%, 3×3 @ 90% Then: Front Squat 1×20 @ 50%,

Modular Endurance – 3x (50 JJ, Run 800m, 50JJ) rest 2:00 between rounds

Core WOD
For Time:

• Run 400m
• 10 S2O @ 155/105#, 115/75#, 75/45#
• 20 Burpees
• 30 Deadlift @ 155/105#, 115/75#, 75/45#
• 40 KBS @ 70/55#, 55/35#, 35/20#
• 50 D/U or 200 singles

If you complete this in under 10:00, then do it again. Otherwise you are done!

Wednesday, August 21

Class Strength
Deadlift – 1×15 @ 50%, 1×10 @ 60%, 1×5 @ 75%, 1×3 @ 85%, 1×1+ @95%
Deadlift – 1×10, 1×8, 1×6, 2×3, start with a light load and build to heavier weight with each set of decreased reps. Be mindful of the whole body’s stability. It is very dangerous deadlifting a weight that your legs can handle if your erector spinae (muscle group that stabilize your spine) can not support it.

Modular Skill – EMOTM Jerk

• Rounds 1-3: 5 Push-Jerk @ 100% of 1RM Strict Press
• Rounds 4-6: 4 Power Jerks @ 110% of 1RM Strict Press
• Rounds 7-9: 3 Split Jerks @ 120% of 1RM Strict Press

Modular Strength – Deadlift 1×15 @ 60%, 1×10 @ 70%, 2×5 @ 85%, 3×3 @ 90%, Romanian Deadlift – 2×10 @ 70% of your DL 1 RM, Hamstring raises on GHD – 2×10 (Careful with this one. If you haven’t done these before, then start with 2×3.)

Modular Endurance – “Jerry” Run 1 mile Row 2 km Run 1 mile

Core WOD

3 AMRAPs @ 3:00
For the 2^nd and 3^rd AMRAPs start where you left off on the previous one.

• 7 Bench Press @ 100% BW, 60% BW, 30% BW
• 14 HR Push-ups
• 21 Chest throws, 20#
• Rest 3:00

Score is total # of rounds completed on all 3 AMRAPs.

Thursday, August 22

Class Strength
Strict Press – 1×15 @ 60%, 1×10 @ 70%, 2×5 @ 85%, 3×3 @ 90%
Presses – Work on the 3 types of presses with light to moderate weight. Doing 2 sets of 5-8 reps for each type of press – strict, push and jerk.

Modular Skill – TGU Progression, Start at M=45# W=15# build to a Barbell 1RM / Then: do 5 reps on each side at 90% of 1RM, SLOWLY!

Modular Strength – Strict Press 1×15 @ 60%, 1×10 @ 70%, 2×5 @ 85%, 3×3 @ 90%, and then workup to a 1RM Split Jerk

Modular Endurance – Row 3k

Core WOD
11:00 AMRAP
Blue

• 6 Double KB Cleans, 55/35#
• 9 SDHP, 95/65#
• 12 Pistol Squats w/ single DB 20/12#

Green

• 6 Double KB Cleans, 35/20#
• 9 SDHP, 65/35#
• 12 KB Goblet Squats, 55/35#

Then w/o rest in between – Run 800m

Two separate scores – # Rounds completed for AMRAP and minutes to run 800m.

Friday, August 23

Classes – Pick one Modular to do before the WOD.

Modular Skill – 3 Timed Rounds (Score is lowest timed round)

• 30 Wall Balls
• Rest 2:00

Modular Oly – 5:00 “Isabelle” Pick a weight that should take around 5:00 to perform the 30 reps of the benchmark “Isabelle”

Modular Endurance – 3x (Row 500m, 20 push-ups, 20 sit-ups)

Core WOD
For Time:
10-9-8-7-6-5-4-3-2-1 of:

• Thruster @ 95/65#
• Pull-ups

Saturday, August 24

In-House Competition

Green and Blue pick 2 WODs. Black do all 3 WODs.

WOD #1

For Time:
5 C+J 155/105# / 1 M/U
4 C+J 155/105# / 2 M/U
3 C+J 155/105# / 3 M/U
2 C+J 155/105# / 4 M/U
1 C+J 155/105# / 5 M/U
Blue – 115/75# / C2B pull-ups + Ring Dips
Green – 75/45# / Mod. Pull-ups + Bench Dips

WOD #2
AMRAP 8:00
Carry a 45/25# – 25/10# plate overhead for 1 lap (100m)
50 D/U (RX) or 100 singles

WOD #3
Death by Sprints
EMOTM start with a 20 yard run and add 20 yards per minute.
1^st Round – Run out 10 yards and back.
2^nd Round – Run out 20 yards and back
3^rd Round – Run out 30 yards and back
And so on…