This week we will finding our 1RM for back squat and deadlift and next week we will find our 1RM for press and front squat before we start the next cycle of Wendler 5/3/1. If you miss the day we do any of these 1RM's we will try to separate you on days that you are there so that you can find that 1RM. That will mean that you may have to skip some of the other skill work we do to find that 1RM or do it immediately following the WOD. Good luck to everyone and we look forward to seeing a lot of PR's.
Monday 8/3/2015
Strength:
15 min to find your 1 RM back squat.
Metcon:
4 Rounds for Time:
20 Med ball clean wall balls (20/14)
400m Run
* 20 min time cap
Tuesday 8/4/2015
Strength:
3 x 20 sec L-sit hold
3 x 15 PVC Sit up
Metcon:
5 Rounds for Time
15 x Burpee
15 x T2B
*15 min time cap
Wednesday 8/5/2015
Strength:
3 x 12 Weighted Push Up
METCON
3 min max rep Push Press (75/55)
3 min max rep Box Jump (24/20)
-3 min rest-
2 min max rep Push Press
2 min max rep box jump
-2 min rest-
1 min max rep push press
1 min max rep box jump
*score is total reps of both movements
Thursday 8/6/2015
Strength:
15 min to find 1 RM Deadlift
Metcon:
10 Min AMRAP
5 x FS (185/135)
10 x DL (185/135)
20 x DU
Friday 8/7/2015
Skill:
5 min handstand walks/holds
Strength:
3 x Max rep strict HS push up
*min rest between sets
Metcon:
For Time
21-15-9
Squat Snatch (95/65)
C2B Pull Ups
Saturday 8/8/2015
TBD
Monday 8/3/2015
Strength:
15 min to find your 1 RM back squat.
Metcon:
4 Rounds for Time:
20 Med ball clean wall balls (20/14)
400m Run
* 20 min time cap
Tuesday 8/4/2015
Strength:
3 x 20 sec L-sit hold
3 x 15 PVC Sit up
Metcon:
5 Rounds for Time
15 x Burpee
15 x T2B
*15 min time cap
Wednesday 8/5/2015
Strength:
3 x 12 Weighted Push Up
METCON
3 min max rep Push Press (75/55)
3 min max rep Box Jump (24/20)
-3 min rest-
2 min max rep Push Press
2 min max rep box jump
-2 min rest-
1 min max rep push press
1 min max rep box jump
*score is total reps of both movements
Thursday 8/6/2015
Strength:
15 min to find 1 RM Deadlift
Metcon:
10 Min AMRAP
5 x FS (185/135)
10 x DL (185/135)
20 x DU
Friday 8/7/2015
Skill:
5 min handstand walks/holds
Strength:
3 x Max rep strict HS push up
*min rest between sets
Metcon:
For Time
21-15-9
Squat Snatch (95/65)
C2B Pull Ups
Saturday 8/8/2015
TBD