| Week of 8/11/19 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| SWOD | 25 mins to find new 1RM Back Squat | 6 sets of 2 Strict Pullups + 3 Kipping Pullups + 6 T2B (unbroken) L2: 6 sets of 2 Strict Pullups + 3 Kipping Pullups + 6 T2B (if you break, return the PU bar as fast as possible) L1: 4 Banded Pullups + 4 kip swings + 8 Hanging Knee Raises | 6 rounds of: 2 High Hang Clean + 2 FS (increasing) Beginner SWOD: 2 RKBS + 2 Goblet Squat | 4 Rounds: A1) 10R/10L unbroken reverse lunges w/BB on back (increase if possible) A2) 10 Double KB Stiff Legged Deadlift A3) 10R/10L Dual Leg liftovers (fourth video: https://pikdo.net/p/marcusfilly/2091051591419577507_470080382) | Bench Press 3-3-3-3-3-3-3-3 (increasing) In between sets 6-8 zombie situps or GHDs | |
| WOD | EMOM 7 min 5 Front Squats (135/95) 7 Russian KB Swings (70/53) Max Burpees in time remaining Score=Total number of Burpees L2: (115/85) (53/35) L1: (95/65) (35/26) Sprawls | AMRAP 6 min 6 Ring Rows 24 Double Unders *Rx = Body parallel to the ground (Rx+ = elevate feet) L2: Scale RR as needed, 38 Doubles/Singles Mixture L3: Scale RR as needed, 48 Singles | For Time 10 Squat Cleans (155/115) 10 Burpee Box Jumps (24/20) 400m run or 500m row or 35/30 Cal Bike 8 Squat Cleans 8 Burpee Box Jumps 400m run or 500m row or 35/30 Cal Bike 4 Squat Cleans 4 Burpee Box Jumps 400m run or 500m row or 35/30 Cal Bike *You must do one of each Run/Bike/Row RxA: 185/135 and 30/24 L2: (135/105)(20) L1: (115/95) 20″ Sprawl Box Hop Beginner WOD: Front Squats, Box Jumps, 2min Bike | AMRAP 8 min 6 Deadlifts (185/135) 12 Pushups 24 Mountain Climbers Right into, 4 RFT 6 KB SDHP (70/53) 12 Russian KB Swings (70/53) 24 Jumping Lunges Score 1 = Rounds + Reps Score 2 = Take total time minus 8min L2: (165/125) (53/35) L1: (135/105) (35/26) Static Reverse Lunges | 9 minute Ascending Ladder* 1+1,2+2, 3+3, etc of: Thrusters (95/65) Pullups Score= Round completed and reps into next round Rx+: (135/95), C2B L3: Sets of Thrusters and Pullups must be done unbroken to proceed to the next level L2: Broken sets, (75/55), Band Assisted ok L1: Broken Sets, (55/45), Ring Rows OR Crossover Pull-Ups | AMRAP 16min 4 Push Presses (115/85) 6 American KB Swings (70/53) 8 Alternating KB Goblet Lunges 12 Cal Bike or Row L2: (95/65) (53/35) L1: (75/55) (35/26) 10 Cal |
| Accessory | Wall Sit Accumulate 2:00 | DB Reverse Flyes 3×12-15 | w/ an empty barbell 2ct pause at mid shin + 2ct pause at hang position + high pull 3×5 *Continuing our work on barbell path in the clean for muscle memory. Keep light and focus on hitting each position perfectly. | Front Rack Hold *Load a barbell to 80-110% of your 1RM Front Squat. Hold the barbell in a front rack position focusing on your core anchoring you in the position. Accumulate 2:00 | DB Hammer Curls 3×8-12 | 2min Recovery on Bike or Row, then: 3 Rounds 5 Strict Toes To Bar 10 Supinated Barbell Row (45/35) |
| Stretching | Pigeon Pose Happy Baby Forward Fold | Puppy Dog Downward Dog Twisted Cross | Low Dragon Happy Baby Archer Pose | Legs On The Wall Couch Stretch Eagle Pose | Lizard Piriformis Stretch Saddle Pose | Childs Pose Supine Twist Happy Baby |
| Programming notes |