Aug 18-22

Weekly training goals:

This week we are stepping back from our heaviest weights and placing an emphasis on gymnastics movements (t2b, pull ups). Conditioning will also be ramped up this week to challenge the the glycolytic energy system. Training outcomes are muscular endurance, core strength and midline stability, increased conditioning levels, and increased work capacity.

Lastly, we will be breaking from double unders and deadlifts in an effort to reduce fatigue in those patterns, but be prepared to squat! Light and fast this week, train hard Repo Warriors!

Mon 08.18

Skill/Strength
OH Squat
"16 min time cap - rest as needed"

E- 4 rnds of 250m row + 6 OH Sqt + 10 T2B

RX- 4 rnds of 200m row + 6 OH Sqt + 10 V-ups

S_ 4 rnds of 150m row + 10 OH Sqt + 10 Sit ups


WOD
Squat and burpee ladder ;)
After every squat set completion, match reps with burpees (ex. 5 + 5)

5 OH squat  95/75                                                E- add 30 lbs to every weight
10 Fnt squat  135/95                                            RX- as written
15 Back squat  155/115                                       S- individual weight, cut burpees in half
10 Fnt squat  135/95
5 OH squat  95/65


Teu 08.19

Skill/Strength

Gymnastics (HSPU, T2B, Pull Ups/muscle up)

Body weight chipper, limit of 3 rnds or 13 minutes

Run 200m                    E- substitute C2B, M.U's, H.R.
Push Ups 20                RX- as written
BW squats 20              S- 100m run, change reps to 10, 5, and 5
Pull Ups 10                      *substitute V-ups, H.R. Push ups
Box Jumps 10
HSPU 5
T2B 5


WOD

Team AMRAP/ FGB style
*3-4 person teams
2 min stations, 2X

Station 1 - 50 m sled push
Station 2 - Wall Balls
Station 3 - Row
Station 4 - Rest

16 min = 2 times


Wed 08.20

Skill/Strength
KB Skills

Partner up, 1 partner works the other rests
Complete 3 Rounds

10 Swings                                                             E- 70/53
10 C & Press (total for R/L)                                 RX- 53/35
10 Swings                                                            S- 35/25
10 Snatch (total R/L)
10 Swings

WOD
Thruster & Jump EMOM for 10 min

5 thruster + 3 Jumps

E- 115/85
RX- 95/65
S- 65/45

*all jumps should be used, coach may determine jumps


Thur 08.21

Skill/Strength # 1
EMOM for 10 Min
Snatch Complex - technique, light and fast (speed development)

All levels follow- Snatch Deadlift + Power Snatch + Hang Snatch (receive in squat)

Skill/Strength # 2
EMOM for 10 min
Clean Complex - (speed development & technique)

All levels follow- Clean Deadlift + Power Clean + Hang Clean (receive in squat)

WOD

5 push press                         E- 135/95
10 pull ups                           RX- 95/65
5 Fnt squat                           S- 65/45
10 T2B
5 push press
10 dips
5 Fnt squat

Repeat 3 times for time
Pirros Dimas - not light but fast!

Fri 08.22

Freedom Fri - Hero WOD Ship

Ship was a Canadian soldier who was killed in AFG by a roadside bomb September 7, 2008.
This one goes out to all of the men and women who have paid the ultimate price for our freedoms and fighting evil.

9 RNDS for Time:
7 sqt cleans @ 185 lbs
8 Burpee box jumps @ 36''

How to scale - first reduce to a weight that is managable - reps look good
                     - reduce box jump height


2nd - for those that don't feel comfortable in the clean- Deadlift @ Heavy working weight

Ask a coach if you are unsure about how to tackle this one- reps can be reduced
Monitor hydration & temperature