CLOSE GRIP BENCH PRESS & 5 RFT OF…

A) Strength:

Every 2:30 x 3:
a. 8-10 Close Grip Bench Press 
– Add weight each set building to a moderate/heavy set of 8-10
b. 25 Banded Pull-apartss (slow & controlled)

B) WOD:

5 RFT: (20:00 Cap)

10 Pull-ups (S = Band Assisted Pull-ups, Ring Rows)
20 American KBS (Rx = 53/35, S = 44/30, 35/26, Russian KBS)
2 Turkish Get-ups (1 on each side)

Rx+  = Strict Pull-ups

*Ideally you will use the same weight for TGUs as you use for American KBS

C) Extra Credit:

4 Rounds: (20s work/ 20s rest)

Abs w/ a plate switch

EMOM 10 & "ADRENALINE"

A) Strength:

1) EMOM 10:
2 Banded Conventional Deadlifts @ 60% of Monday + Band Tension
– Reset on each rep, NOT done TnG
– Beginners – Conventional Deadlift (5 x 5) @ moderate weight. Reset on each rep.

2) Every 1:30 x 3:
3 (Squat) Cleans
– Building to MetCon weight

B) WOD:

"Adrenaline"

AMRAP 8 of Ascending Reps: (Last tested 7/23)

2 Burpee Box Jumps (Rx = 24/20, S = Lower Box, Step-ups, Burpee no box jump)
2 (Squat) Cleans (Rx = 135/95, S = 115/75, 95/65, 75/55)
4 Burpee Box Jumps (S = Burpees no Box Jump)
4 (Squat) Cleans
6 Burpee Box Jumps
6 (Squat) Cleans
… & so on adding 2 reps each round

*Score = Total Reps completed

Alternate WOD:

4 RFT:

6 Burpees
6 Russian KBS (athlete choice of KB)
6 Goblet Squats
– Rest 60s –

C) Extra Credit:

100 Double Leg Banded Leg Curls

TNG MUSCLE/POWER SNATCHES & FOR TIME W/ A PARTNER

A) Skill:

Every 1:30 x 3:

6-8 TnG Muscle Snatch/Power Snatch

*Between sets get med balls, rowers & jump ropes ready to go!

B) WOD:

For Time w/ a Partner: (30:00 Cap)

Buy in:
2,000/1,600 Meter Row

– Then –

2 Rounds of:
100 Power Snatches (Rx = 75/55, S = 65/45, 55/35)
100 Wall Ball Shots (20/14)

– Then –

Cash-out:
300 Double Unders (S = DU Attempts, Single Unders)

C) Recovery: 

5:00 of a light Row, Bike or Jog
– OR –
5:00 of Parasympathetic Breathing

PULL-UP TRAINING WEEK 2 & AMRAP 20

A) Strength:

1) Pull-up Training Week 2:

Every 2:30 x 4:
a. 8-10 Wide Pronated Grip Inverted Rows
b. 6-8 DB Hammer Curls (heavy DBs)

2) MetCon Prep:

2 Rounds of:
5 HSPUs
5 T2B

B) WOD:

AMRAP 20:

Run 400 Meters
15 Toes to Bar (S = Hanging Knee Raises, Toes to Rig Post, Sit-ups)
12 DB Power Cleans (50s/35s)
9 Handstand Push-ups (S = Use 1 Abmat, 10 Box Push-ups, 8 Box Push-ups)
– Rest 60s – 

Rx+ = Strict HSPUs

C) Extra Credit:

Banded Overhead Tricep Extentsions (3 x 20)
– Rest 60s

BANDED DEADLIFT 1RM & 4 ROUNDS OF…

A) Strength:

Banded Conventional Deadlift 1RM
– Build to over the course of 8-10 sets
– Shoot for 80% of your current 1RM (non-banded Deadlift)
– Rest 2-3:00 b/t heavier sets
– Beginners (5 x 5) w/ No Band. Reset on each rep working on perfect technique. Add weight only if form permits.

B) WOD:

4 Rounds of: (20:00 Cap)

100 Ft. Front Rack Carry (53s/35s)
14 Alt. Front Rack Reverse Lunges Total (Rx = 115/75, S = 95/65, 75/55)
21/15 Calorie Row
– Rest 90s –

*Score = Fastest Split

Rx+ = 135/95

C) Extra Credit:

Deadbug + Reverse Crunch (3 x 12)
– Rest 60s
– Focus on big inhale & exhale when leg extends

PARTNER WOD

A) MetCon Prep:

Warm-up:
– Double Unders
Curtis P's

– Set-up Rowers

B) WOD:

For Time w/ a Partner: (25:00 Cap)

Buy in:
200 Double Unders (S = DU Attempts, Single Unders)

– Then –

3 Rounds of:
30/21 Calorie Row*
10 Curtis P's (Rx = 115/75, S = 95/65, 75/55, 65/35)

– Then –

Cash-out:
200 Double Unders

-Split however desired, but only 1 athlete may work at a time

*Sub 24/18 Calorie Bike if needed

C) Recovery: (After Class)

5:00 of Parasympathetic Breathing

PUSH PRESS 2RM & "ROUNDABOUT"

A) Strength:

1) Push Press – Build to a 2RM
– Build to in 6-7 sets
– Reset on each rep
– Rest 90s b/t sets

* The goal is to try to & match your previous 1RM set on 8/24

Beginner Option:

1a) DB Shoulder Press (4 x 8)
– Rest 60s –

1b) Banded Pull-downs(4 x 12-15)
– Rest 60s –

B) WOD:

"Roundabout" (Last done 7/20)

For Total Time: (22:00 Cap Including Rest)

21 Shoulder to Overhead (Rx = 135/95, S = 115/75, 95/65)
800 Meter Run

– Rest 2:00 –  

15 S20H (Rx = 155/105, S = 135/95, 115/75 )
600 Meter Run

– Rest 2:00 – 

9 S20H (Rx = 185/115, S = 155/105, 135/95)
400 Meter Run

Rx+ = (135/95) (185/115) (205/125)

Beginners = (75/55) for all rounds

C) Biceps: (After Class)

Barbell Curls (2 x 25)
– Rest 60s –

FRONT SQUAT BOX SQUATS & 5 RFT OF…

A) Strength:

1) EMOM 6:
3 Front Squat Box Squats @ 70%

2) MetCon Warm-up:

3 Rounds @ "Game Speed" of:

3 Russian KBS
3 American KBS
4 Burpees (AFAP)
– Rest 60s –

B) WOD:

5 RFT: (8:00 Cap)

12 American KBS (Rx = 53/35, S = 44/30, 35/26, Russian KBS, 8 reps/movement)
12 Burpees

Rx+ =15 Reps/Movement 

C) Recovery:

5:00 of Parasympathetic Breathing

POWER SNATCH SKILL WORK & AMRAP 20 W/ A PARTNER

A) Skill:

Power Snatch Skill Work:

Every 1:30 x 5:
3 Power Snatches
* The goal is to work slightly above your intended MetCon weight

B) WOD:

AMRAP 20 w/ a Partner:

10 Power Snatches (Rx = 135/95, S = 115/75, 95/65, 75/55)
20/15 Calorie Row
30 Air Squats

C) Extra Credit:

Banded Pull-Throughs (3 x 25-30)
– Rest 60s –

PULL-UP TRAINING & "THE COOPER TEST"

A) Strength:

Pull-up Training Week 1:

Every 2:30 x 4:

a. 8-10 Supinated Grip Inverted Rows
b. 25 Banded Pull-aparts 

Rx+ = Perform 5 Rounds with 60s rest between rounds

B) WOD:

"The Cooper Test"

12:00 Max Distance Run (This should hurt!)

*Score = Total Distance

Note: To take this a step further, we can determine your anaerobic threshold, but you will need a heart-rate monitor to determine your avg HR during the test. 

C) Extra Credit:

Rollback DB Tricep Extensions (3 x 15)
– Rest 60s –