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31 Aug 2015

Tuesday 09-01-15

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Skill: Pistol Progression
Pistols – 50 reps each leg (alternate every 5 reps and add weight as able)

Work: EMOM 12
Odd – 3 Touch and Go Squat Cleans (Moderately Heavy)
Even – 7 Chest to Bar Pull-ups

Grip: Pinch Grip work

30 Aug 2015

Monday 08-31-15

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Strength: Deadlift – 1RM (20 minutes)
10 x 1 (ascend to AHAP)

Work: AMRAP12
30 Swings, 32/24
12 Ring Dips

ABS: 3×12 – leg raises (add weight if able)

29 Aug 2015

Sunday 08-30-15

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HeroWOD
“René”
7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees

28 Aug 2015

Saturday 08-29-15

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Power: Clean & Jerk – work up to a TMFD (20 minutes)

Work: Partner WOD
Complete for time
Row 5000m
Max Handstand Push-ups

Partners must alternate every 10 reps. Record time and reps completed.

Scaling: Reduced ROM HSPU or DB shoulder press

27 Aug 2015

Friday 08-28-15

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TEST:
1. Push Press – 1RM
2. Bench Press – 5 RM

Grip: Pinch Grip

Work: Row 15 minutes (at easy pace)

26 Aug 2015

Thursday 08-27-15

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TEST: Run 1 mile

Strength:
A. Dumbbell Shoulder press – 6×3 (ascend to AHAP)
B. Max Strict Pull-ups

ABS:
A. AbWheel Roll outs – 3×10
B. Back Extension on GHD – 3×10-15

25 Aug 2015

Wednesday 08-26-15

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Warm-up: As Many Rounds For Quality – 6 minutes
25 Russian Swings, 24kg/16kg
10 Inchworms with 2 Push-ups
10 Ring Rows
10 Bootstrappers
10 Air Squats

Work: Row 100m x 10
1 minute of active rest on the rower between each set.

Grip/Hand balancing:
A. Max Bar Hang x 3 attempts
B. Handstand walk 3 x 50′

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24 Aug 2015

Tuesday 08-25-15

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TEST: Back Squat – 3RM

Work: EMOM 15
2 Bar Muscle-ups
6 Front Squats, 115/75

Sub 4 CTB Pull-ups if you cannot perform bar muscle-ups
Sub 5 Pull-ups if you cannot perform CTB pull-ups

23 Aug 2015

Monday 08-24-15

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Strength:
1. Shoulder Press – work up to a heavy single
2. Clean – work up to heavy double

ABS:
A. Toe 2 Bar – 4×10
B. Reverse Hypers – 4×10

22 Aug 2015

Sunday 08-23-15

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Power: 3 x 3 broad jumps (max distance)
Cover as much distance in 3 jumps. The jumps are to be touch and go.

Work: EMOM 20
15 Unbroken Double Unders
5 Deadlift @ 70%


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