| Week of 8/4/19 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| SWOD | Week 3 of 3 In 12 mins find a heavy single back squat -then- Take 65% of best effort and perform 20 unbroken back squats with a 5 sec pause at the top | EMOTM for 14 mins Even: 30 seconds ME (max effort) T2B or HKR Odd: 10R/10L single leg V-ups | Squat Clean Week 2 of 6 Every other minute on the minute, 12 min 1 Pause Hang Clean (pause 2” off the ground) + 1 Hang Clean + 1 Front Squat | 4 Rounds: A1) 10 Barbell Good Mornings A2) 10R/10L clamshells | 6 Rounds A1) 4 Bench Press Immediately into A2) 30 secs max effort blank bar strict press Rest 2 mins between rounds | |
| WOD | 1 Mile Pec Walk (20/14) for time* *no, really L2: (14/10) L1: 800m (10) | Tabata DB Front Rack Squats (30/20) Rest 1 min Tabata DB Burpees (30/20) Rest 1 min Tabata Alternating Lunges w/DB’s at side L2: (20/15) L1: (15/10), regular burpees Beginner WOD: No DBs | 4 RFT 6 Hang Power Cleans (135/95) 8 HSPU 10 Ring Dips 200 m run 20 min cap L2: (115/85), Box HSPU, Banded Dips L1: (95/75), Seated Strict DB Press, HR Push Ups Beginner WOD: 6 Russian KBS 8 DB Seated Strict Press 10 Push Ups 200m Run | For Time 50*-40*-30*-20*-10* Double Unders Mountain Climbers *10 Deadlifts (225/155) after each round L2: 75-60-45-30-15 if doing doubles & singles mixed, (205/135) L1: x2 SU, (185/115) | For Time 9-15-21 Pullups Burpees Thrusters (95/65) (20 min cap) L2: Banded PU, (75/55) L1: Ring Rows, (45/35) | 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 | 2 Minute Max Effort Cals on the Assault Bike Coaches Note: Make this FUN, even if it’s the opposite of fun | DB Romanian DL to DB Row 3×8 https://www.youtube.com/watch?v=WtQ4ZX8J4CQ | Practicing Bar Path: First pull to hang position 3×10 *Working with just the barbell, be deliberate about technique and finding the correct positioning. The intention is to build muscle memory and help connect the dots for newer members who are still learning the clean. | Farmer Carry x400m | Sorenson Hold Accumulate 2min https://www.instagram.com/p/BzJS9V4gsut/?utm_source=ig_web_copy_link Scaled: Superman Hold | 2min Recovery on Bike or Row, then: 3 Rounds 5 Strict Toes To Bar 10 Supinated Barbell Row (45/35) |
| Stretching | Saddle Pose Pigeon Pose Pec Stretch on the Rig | Lizard Pose Eagle Pose Supine Twist | Twisted Cross Dragon Pose Archer Pose | Downward Dog Legs on the Wall Half Split | Puppy Dog Thread The Needle Piriformis Stretch | Childs Pose Supine Twist Happy Baby |
| Programming notes | Last week of this, hang in there! We will test next week. Be stubborn, be strong! | Form is more important than weight on the SWOD. We’d rather have a light but clean Clean (see what I did there), than a heavy ugly one. |