Aug 25-29

Weekly Training Goals:

This is the final week of our seven week cycle and we are using it to deload. What this means is we are trying to recover the Central Nervous System from fatigue mainly attributed to heavy weights and olympic lifts. With that being said, this week is not going to necessarily be an easy week.

Our goals are to increase our gymnastic skills, endurance, and always our conditioning levels with a mixture of basic strength movements and body weight movements. This week is all about building strength to weight ratios and transferring our big lift strength into usable strength.


Mon 08.25
Skill/Strength
"kipping" used in Pull ups, Dips, HSPU's, and T2B/K2E

E- EOMOTM for 12 Min- pick 2 of the following and do AMRAP for each
                                          (30 seconds each) in the minute
                                        - rest a minute, then alternate to the other two exercises
                                        - total of 3 rounds for each pair
1) Pull Ups
2) T2B
3) Ring Dips
4) HSPU

RX- Same as Elite, change AMRAP to 8 reps each

S- Same as RX, but perform scaled movements.


WOD

Individual Total         E- 3 rnds 30"/24"    RX- 3 rnds 24"/20"   S- 2 rnds 20"

2 min DU's
1 min transition/rest
2 min Row for Cal
1 min transition/rest
2 min Box Jumps
1 min transition/rest

Tue 08.26

Skill/Strength
"squating"

16 min time cap

E & RX - Back squat 2 x 10          "lighter weights, technique, explosive"
              - Front squat 2 x 8
              - OH squat 3 x 6


S- Perform all sets with 8 reps     "form over weights"

WOD

Partner Total

15 min time cap (AMRAP), any order, any strategy
*must do at least 10 reps of each, after that use your strengths to achieve rep total

Sit ups
Push Ups
BW squats
KB Swings (russian)              E-70/53    RX- 53/35      S- 35/25


Wed  08.27

Skill/Strength
"Rowing"

E/RX/S- establish 500 & 250 meter row times, rest between each one

WOD

      Elite                                                            RX                                          Scaled
Buy in 750m row                                    Buy in 500m Row                      Buy in 250m Row
50 wall balls                                            40 wall balls                                 20 wall balls
40 DU's                                                  30 DU's                                       15 DU's
30 Mountain Climbers                             20 Mountain Climbers                  10 Mountain Climbers
20 Slam Balls                                          10 Slam Balls                               10 Slam Balls
10 Burpees                                             10 Burpees                                  10 Burpees
Buy out 750m row                                Buy out 500m Row                    Buy out 250m Row


Thur 08.28

Skill/Strength
"Deadlift"  sumo & traditional

All levels perform 4 sets of 8   - "perform sets comfortably"

WOD

Triplet 4 rnds 4 time

KB Swings (american)
T2B                                                            * scale w/ K2E or V-ups
HSPU                                                         *scale w/ push ups or dips


E- rep scheme 20    70lb/53lb             RX- 15  53lb/35/lb           S- all rounds of 10        35/25
                       15                                       10
                       10                                        5




Fri 08.29


Skill/Strength

Shoulder to OH movements (strict press, push press)

Recieving weight from overhead


Strict Press- 10 - 8 - 6

Push Press- 5 - 4 - 3



WOD


10-9-8-7-6-5-4-3-2-1 Thruster E-95/65 RX-65/42 S- Do 10-8-6-4-2

2-4-6-8-10

1-2-3-4-5-6-7-8-9-10 Burpee