080814 – FIRE IT UP!

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080814 - FIRE IT UP!

080814 – FIRE IT UP!

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It’s another Friday and I am reaching out to you from the beautiful White Mountains of New Hampshire. Tomorrow the Thompson Clan has an epic day planned at Santa’s Village. I will be sure to add a picture of the view in the morning for all to see. Don’t worry, I have a great WOD planned for the AM before everyone is up and the adventure begins. It’s gonna be an AMRAP 10 of:

200m hill sprint
10 push ups
10 lunges each leg
10 V-ups
10 Squats

with 5 burpees every minute on the minute

Looking forward to rocking that one out for sure.

August, and the summer for the matter, is usually a great time for members to get away for a bit. That doesn’t mean that you have to give up your fitness. It’s easy to get in some quick WOD’s and you are only limited by your own creativity. Another tip, try to stay at places that have a kitchen. We have a full kitchen and this allows us to control what goes into our mouths. HUGE!

NEXT WEEK’S PROGRAMMING

We are going to be testing quite a bit this week. Get ready to go and work hard!

Saturday 8/9

1. Push Press – 3RM

2. 5 rounds for time
10 CTB Pull ups
10 STO 135/95
10 FR Walking Lunges each leg 135/95

Sunday 8/10

Complete for time

With a Partner, lift 3 ton (6000 pounds) from ground to overhead in the following manners:

Snatch
Clean and overhead in any variation

THEN

The team must Row 3k while one partner is holding the barbell, loaded the same as it was for part 1, in a front rack position. Partners may switch as frequently as desired but MUST switch if the barbell is removed from the front rack position.

Monday 8/11

1. Front Squat @ 30×2, 7-9 reps women/73% x 3 reps for men x 5 sets, rest 2:00 between sets

2. “Fran”
21-15-9
Thruster, 95/65
Pull-ups 

Tuesday 8/12

1a. Strict Ring Dips, 8-12 reps x 3 sets, rest 1:00 between sets
1b. Strict Toe 2 Bar, 8-12 reps x 3 sets, rest 1:00 between sets

2. EMOM 12
1 clean and jerk @ 80%

3. O’Neill – 4 minute max distance test on Rower

Wednesday 8/13

1. AMRAP 7 – Burpees

2a. Deadlift 6,6,4,4 reps are touch and go and heavier than 7/24, rest 1:00 between sets
2b. 2 TGU each side with KB’s, moderate weight, rest 1:00 between sets

3. Double Unders 100 reps x 3 sets

Thursday 8/14

Complete for time

Run 1000m

then 10 rounds of the following circuit

10 Ring Rows (feet on a box)
20 Push-ups
30 V-ups

then

Run 1000m

Friday 8/15

1. Overhead squat – 15RM

2. For time (20 minute cap)
1 rope climb
21 ground to overhead, 115/75
2 rope climb
18 ground to overhead
3 rope climb
15 ground to overhead
4 rope climb
12 ground to overhead
5 rope climb
9 ground to overhead
6 rope climb
6 ground to overhead
7 rope climb
3 ground to overhead

 

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