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WEDNESDAY 8.8.2018

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STRONG
MOBILITY
Thread the Needle
Each arm twice for 30 seconds
Warm-up
Pull Apart (Band)
15-20 Pull aparts
STRENGTH
Shoulder Press
10,8,6,4,2,2,2,2,2

Ascending weight

Go by feel

Doubles are HEAVY
METCON-BURN
Warm-up
KB Warm Up
10 Swings Right
10 Swings Left
20 H2H Swings
5 High Pull Right
5 High Pull Left
5 Snatch Right
5 Snatch Left
KB Warm Up
10 around the body clockwise
10 around the body counter clockwise
10 Figure 8
10 Figure 8 to hold
10 Swings R
10 Swings L
10 H2H Swings
10 Cleans R
10 Cleans L
Metcon
50′ Handstand Walk

40 KB Snatches 24/16

40 KB Lunges 24/16

40 KB Snatches 24/16

50′ Handstand walk

TUESDAY 8.7.2018

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STRONG
MOBILITY
Foam Roll Legs
take 5 minutes and mobilize
MOBILITY
Hip Mobility with Bands
STRENGTH
Back Squat
10,8,6,4,2,2,2,2,2

Ascending weights

Go by feel

Doubles are HEAVY
METCON-BURN
CONNECTIVITY
Fast Eddies Ab Routine
25 sit-ups
25 4-count flutter kicks
25 sit-ups
25 leg raises
25 sit-ups
25 Hello Dolly’s
25 sit-ups
25 crunches
25 sit-ups
25 twists
25 sit-ups
25 4-count flutter kicks
Metcon
21 Clean and Jerks 95/65
5 Over the bar Burpees

15 Clean and Jerks 135/95
9 Over the bar Burpees

5 Muscle-Ups

9 Clean and Jerks 155/105
15 Over the bar Burpees

5 Clean and Jerks 185/135
21 Over the bar Burpees

5 Muscle-Ups

 

MONDAY 8.6.2018

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STRONG

MONDAY’s

are

INTERNATIONAL

CHEST DAY

MOBILITY

Skin The Cat

While there may be more than one way to do this…..here is what I’d like you to do.

http://gymnasticswod.com/content/skin-cat

Warm-up

Bring Sally Up, Bring Sally Down (Push Up)

Tempo Push Ups to the “Bring Sally Up” Song [“Flower” by Moby]. Up when it says up, down when it says down.

A total of 30 up/down reps are possible. Do not collapse to the ground on the downs – control the eccentric and don’t lie down at any time.

 

STRENGTH

Bench Press

10,8,6,4,2,2,2,2,2

Ascending weight.

Go by feel.

Doubles are HEAVY!

 

 

 

 

METCON-BURN

 

CONNECTIVITY

Alternate Hollows with arched holds

4 rounds of EACH 0:20/0:10

Hollow Body Holds

Arch Hold on Stomach

 

 

 

SKILL WORK

Kips on Bar

Kipping mechanics

 

 

 

Metcon

35 Burpee Box Jumps

-then-

3 rounds:
25 Pull-ups
8 Power snatches 135/95

-then-

20 Burpee Box Jumps

 

SUNDAY 8.5.2018

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Warm-up
Walking Lunges
100ft walking lunges
Warm-up
Turkish Get Up
5 reps each side
Warm-up
Single hand KB Swing
10 each hand
Metcon
Battling Ropes

Push Ups On Rings

Barbell Man makers
(Burpee-Roll in-Cluster) 95/65

Wall Balls 20/14

KB Clean and Jerks

Ring Pull Ups

Box Jumps 24/20

Tabata Style

8 Rounds at each station
0:20 on 0:10 rest
Cool Down
partnered stretching
This will be guided

 

SATURDAY 8.4.2018

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Warm-up
100 Double Unders for Time
Warm-up
Plank Low Crawl
STRENGTH
Behind the Neck Split Press
8,7,6,5,4,3,2,1

Ascending weights

Go by feel
Metcon
Stone Mountain Partner WOD
6 x 200m Run (relay style)

10 Power Snatch 95/65
20 Burpees
10 Power Snatch 115/75
20 Burpees
10 Power Snatch 135/95
20 Burpees

6 x 200m Run (relay style)

20 Burpees
10 Power Clean 135/95
20 Burpees
10 Power Clean 155/105
20 Burpees
10 Power Clean 175/125

6 x 200m Run (relay style)

Split reps evenly.

Rain or shine for this WOD!

 

FRIDAY 8.3.2018

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STRONG
Warm-up
Upright Row
25 reps empty bar only
Warm-up
Shoulder Press
10-15 reps
empty bar only
Warm-up
Front Squat
10-15 reps empty bar only
MOBILITY
Deep Couch Stretch
each Leg 2 X for 0:30
Weightlifting
Clean Pull + Clean + Jerk
1 Clean Pull

2 Clean

1 Jerk

70% x 1+2+1

75% x 1+2+1 x 4
METCON-BURN
CONNECTIVITY
Hollow Body Holds
8  Rounds of 0:20/0:10
CONNECTIVITY
Arch Hold on Stomach
4 rounds of 0:20/0:10
Metcon
10 Minute AMRAP

50 Double Unders
40 TTB
30 Bar facing Burpees
20 Clean and Jerks (anyhow) 185/135

Rest 2:00 then-
5 rounds for total working time of:

6 Thrusters 95/65
9 C2B Pull-ups

Rest :30 after each round

 

THURSDAY 8.2.2018

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STRONG
WARM UP
Pass Through with PVC
20 Pass throughs
WARM UP
Snatch Grip Behind the Neck Press
15 to 20 reps empty bar only
WARM UP
Overhead Squat
10-15 reps
Empty Bar only
WEIGHTLIFTING
Snatch Pull + Snatch + OHS
1 Snatch Pull
1 Snatch
1 Overhead Squat

Build to a “heavy” single
METCON-BURN
Linda
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
This MetCon is NOT to be done for time. Get the work in, focusing on QUALITY work.

Use as close to RX’d as possible

Share bars with others who are going to be doing similar weights.

WEDNESDAY 8.1.2018

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STRONG
Weightlifting
Snatch Pull

80%x3

85%x3

90%x3x3
Weightlifting
Front Squat

70%x3

73%x3

76%x3

79%x2

82%x2

85%x2

88%x1

91%x1

94%x1
METCON-BURN
7 rounds for total reps of:

2 minute AMRAP of-

30 Double-Unders
ME C2B Pullups (15 rep cap)
ME Burpees

*Rest 1 minute.

Notes: The cap on C2B Pullups is 15 reps. These reps do not have to be unbroken, but you cannot come off the bar. If you do, the ME is over. Once you hit this cap, immediately drop down and perform ME Burpees with the remainder of the 2 minute cycle.

TUESDAY 7.31.2018

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AS YOU KNOW
 
THE CITY IS REPLACING THE WATER MAIN DOWN 36th STREET
 
AS SUCH, WE WILL BE HAVING DAYS WITH NO WATER FROM 8:00AM-4:00PM
THROUGHOUT THE NEXT WEEK OR SO.
STRONG
Warm-up
Press + BHN Press
Alternate 1 press from front with 1 press from behind the neck

Empty Bar Only

15 reps total
MOBILITY
Box Shoulder Stretch
3 sets of 0:30/0:30
Weightlifting
Press in Clean
https://www.youtube.com/watch?v=6e8goCaBu3I

6,5,4,3,2 Reps

Ascending weight by feel
Weightlifting
Push Press + Push Jerk + Spit Jerk
60% x 1

65% x 1

70% x 1 x 3
METCON-BURN
CONNECTIVITY
Abs #1
50 ab mat sit ups
5 push ups
0:60 plank hold (on forearms)
5 push ups
0:30 side plank right
0:30 side plank left
5 push Ups
0:60 plank hold (on forearms)
5 push ups
50 Ab mat sit ups
METCON
3 Rounds of:

4:00 AMRAP of:

9 Burpees
7 Pull-ups
5 HSPU

1:00 Rest

3 rounds of working for 4 minutes, cycling through the burpee/pull-up/HSPU combo, rest one minute after each round

MONDAY 7.30.2018

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STRONG
Weightlifting
Halting Clean Pull
This is a Clean Pull to above Knee

3 sec pause / 5 sec eccentric

This means hold at the above knee position for 3 full seconds before taking a full 5 seconds to lower the weight to the ground

Warm up and build to:

90% x 1

95% x 1

100% x 1 x 3
Weightlifting
Back Squat
60% x 5

75% x 1

65% x 5

80% x 1

70% x 5

85% x 1

70% x 5
METCON-BURN
CONNECTIVITY
Nose and Toes
Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.
3 rounds of 0:30/0:30
Then Handstand Holds done Kicking up
3 rounds of 0:30/0:30
Then Shoulder Touch
2 rounds of 20

1st round done nose and toes

2nd round done kicking up
Metcon
Nasty Girls V2 (Time)
3 Rounds for time of:
50 alternating pistols
7 Muscle-Ups
10 Hang Power Cleans, 175 / 115