July 19, 2019
Left Coast Rumble July Fry is TODAY! Come to Mission Gorge and cheer on your friends and classmates!
No classes at either location.
…Entries By Coach Mark
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July 18, 2019
…Programming Notes:
Deadlifts should be challenging but UNBROKEN. If you can’t do 5UB at Rx, then scale to a weight where you can
SWOD:
Intro Bench Press
then
5 rounds
A1) 6 Bench Press
A2) 8R/8L DB bent over row -
July 17, 2019
…Programming Notes:
Heavy on the posterior chain today. Be sure to focus on keeping a neutral spine and engage the glutes!
SWOD:
In 20 mins work to complete 5 sets of:
A1) 1 min Max Effort HEAVY Russian KBS (increasing) -
July 16, 2019
…Programming Notes:
Goal on this WOD is to keep moving at about 75% Sprawls instead of burpees to promote less rest time.
SWOD:
20 mins to find heavy Triple Pause Front Squat
*2 Count PauseWOD:
AMRAP 12 min
6 -
July 15, 2019
…Programming Notes:
More Thruster work. Prepping you for a benchmark coming up with Thrusters….. 🙂
Strength:
4 rounds
5 Air Chairs + 2 “Let Go”
6 Box Jump or Arch to Support
7 Hand Release Pushups
8 Wall Press + -
July 14, 2019
…Programming Notes:
1 Rep Max testing for the Snatch. Don’t spend too much time on the low weight/higher reps sets. Recommended to do a 5-3-1 and stay with singles
SWOD:
22 mins to find new 1RM Snatch
L1: 2RM Hang -
July 12, 2019
…WOD:
EMOM 12min
1 Power Clean and Jerk
Score = heaviest
Rest 5 min
6 RFT
5 Bar Muscle Ups (sub=5 Strict Pullups)
5 Ground to Overhead (155/115)
100m Plate Carry (45/35)
L2: 5 strict pullups, (135/95), (35/25)
L1: 8 -
July 11, 2019
…Programming Notes:
Properly pace your bike portion today. Max Cal does not mean max effort.
Strength:
17 mins to find new 1RM Split JerkWOD:
AMRAP 5 min:
Max Cal Assault Bike,
Then immediately into 2 Rounds for time of: -
July 10, 2019
…Strength:
In 20 mins work to complete 5 sets of:
A1) 8 deficit (on plate) deadlifts
A2) 8R/8L Single Leg Glute Bridges with 4 sec pause
A3) 8 Barbell Windshield WipersWOD:
AMRAP 15 min
200m Run
25 DB Hang -
July 9, 2019
…Programming Notes:
Next two days are heavy on the posterior chain. Today will be in the metcon, tomorrow in the strength. Be sure to show the glutes and hammies love, post workout
Strength:
12 mins to find heavy triple pause