Warm Up
Breathe. Stretch. Move.
Barbell
Clean and jerk review
Bear complex with jerks instead with bar 15/35/45
then
8 min. EMOM
2 deadlift
2 hang power cleans
2 jerks
Breather
1 min. max effort bike for cals
Post
Coach’s choice
This week’s Summer Shakedown Challenge:
500 hand release push ups!
Must be completed by Sunday, August 11th at midnight to count
Warm Up
Breathe. Stretch. Move.
Strength
Front squat
10 @ 40%
6 @ 70%
2 @ 80%
1 @ 100+%
WOD
For time
25 head cutteres 53/35
25 KBS
25 goblet squats
25 KBS
25 SDHP
25 KBS
* top of each minute do 2 burpees
20 min. time cap
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
WOD
40 minute Friday!
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
Turkish get-ups for quality
12 total reps
WOD
Teams of 2
Ascending Ladder for 25 Minutes
3-6-9-12-15...
Row calories
Kettlebell swings
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
Push press
Build to heavy 3 rep
WOD
3 rounds
21 air squats
15 push press 95/65
9 ring dips
Post
Coach’s choice
Don’t forget! Tomorrow is the LAST DAY to sign up for the Summer Shakedown Nutrition Challenge! Be glad you did, not wish you had.
Warm Up
Breathe. Stretch. Move.
Barbell
Cleans
12 rounds on the 90 seconds
Even: 3 position power clean (high hang, low hang, snatch)
Odd: 3 position squat clean
Breather
1 min. max ski
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
4 rounds for quality
6 each DB single arm row
6 each DB single arm half-kneel press
WOD
5 rounds for time
8 DB thrusters 40/25
8 pull ups
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
3x8 Bottoms up KB lunge
WOD
25 minute EMOM
20 KB Swings
3-4-5-4-3 KB Press
14 KB Snatch
10 bottoms-up KB squat
5 Strict PU
Post
Coach’s choice
