Monday July 9th
LIFT Back Squats 3×3 @ 80%,85%,90%
METCON
“Jackie”
1000 meter row
50 Thrusters #45
30 Pullups
Week 2 of our heavy squat progression. This type of lifting causes us to recruit more muscle fibers at a faster rate(% above 80% 1-3 reps) and doesn’t tend to cause muscle soreness. We finish with a CF classic. Hit the row at 85%. If you go too fast, you will pay!
This is a great way to start the week. Heavy squats then a sprint metcon. Jackie is only the bar for 50 reps.
Tuesday July 10th
SKILL -DU’s
METCON 7 RFT
– 40 Du’s
– 50 Meter SOL Walk 50/35
– 15 Burpees
Yesterday was heavy. Today we work endurance. We will spend a good deal of time trying to improve everyones DU as well as mobilizing the ankles.
Wednesday July 11th
LIFT
3x6reps clgrp Bench @75%
Superset with 8 Strict chinups
METCON
EMOM 5
3 reps -Strict Press+Push Press 115/85
Rest 2 Mins
EMOM 4
2 rep – Push Press + Jerk 125/105
Rest 2 Mins
EMOM 3
2 rep – Jerk 135/115
Thursday July 12th
E2MOM x 12 MIN
1 Power clean+3FS
METCON 4rds
7 Front squats115/75
50 Meter Heavy Farmer Carry 53/35
10 box jump overs 24/20
50 Meter Heavy Farmer Carry
4 wall walks
We will work up to a heavy 3 FS from the floor. Picking it up this way also allows us to train power cleans. The workout is meant to be a sprint. The weight should be light and unbroken. Control the breathing in the farmers carry and stay smooth in the wall walks.
Friday July 13th
LIFT
Deadlifts
– 5×5 all deadstop @75%
METCON
15 min AMRAP
15 cal bike/row
10/7 ring Dips
12 Ball slams 40/30
Don’t go past 75% DL is a movement that doesn’t need to be taken to max effort very often. Deadstop have more carryover pulling power from the floor. The goal for the wod is to hold a steady pace. Scale the dips so they can be done in 2 sets if absolutely necessary.
Saturday July 14th
Teams of 2
Run 800 Meter
Rest 1 Min
2 RFT
20 Power Snatch 105/75
20 OHS
20 T2B
20 GHD/ABMAT
