Wednesday, August 15, 2018

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Strength

EMOM10
1st: 35 DU
2nd: 3 position power clean (hip-below knee-floor) + jerk (only jerk after last clean)

Conditioning

Teams of 2
15 rounds
5 KB bent over row right (53/35)
5 KB snatch right
5 reverse lunge right (KB in front rack) 
5 KB bent over row left
5 KB snatch left
5 reverse lunge left (KB in front rack)

​Athlete not working will run 200m and pick up wherever partner left off (eg, if partner has completed 3 KB snatch on left side, partner will start with rep number four and proceed). Workout is completed once partners have worked through all 15 rounds.

Accessory

A) Single-arm DB upright row
4x5L/R

B) Weighted FLR (on floor)
4x:30 seconds


Tuesday, August 14, 2018

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Strength

1A) Push press
2x5
2x10

1B) Ring rows
4x10

1C) Half-kneeling Pallof press
4x8L/R

Conditioning

Every 5 minutes for 20 minutes
40 DU
30 Russian KBS (53/35)
20 box jumps (24/20)
10 deadlifts (245/155)

Accessory

A) Banded hip thrust (band above knees with feet elevated)
4x20

B) Banded pull-through
4x10


Monday, August 13, 2018

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Citysider Danielle Macias at Lake Louise in Alberta, Canada


Strength

1) Halting clean (pause :02 seconds at 1" off ground)
2x 1.1 @65%
2x 1.1 @70%
2x 1.1 @75%

Based off 1RM clean

2) Front squats
1x8
1x4
1x8 (same weight as first set)
1x4 (same weight as first set)

Rest 2 minutes between sets

Conditioning

Every minute on the minute for 10 minutes
10 TTB
Max no-jump burpees in remainder of the minute

Score is total burpees.


Saturday, August 11, 2018

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  • 1

Conditioning

Team of 2
1000m run
30 snatches (135/95)
15 sync burpees
30 thrusters
15 sync burpees
30 clean and jerks
15 sync burpees
30 front rack lunges
15 sync burpees
1000m run


Friday, August 10, 2018

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Strength

1A) Tempo BS (43x1)
4x3@70%
Based off 2RM

1B) Reaching hurdle hop
4x3

Set PVC on top of box at waist height. Choose jump position that is sufficiently far to require some degree of reaching forward with the jump. Perform these immediately after sets of squats.

 2) Split jerk
4x2

Use 80% of clean max from Monday

Conditioning

50 DU
15 deadlifts (315/225)
50 DU
10 deadlifts
50 DU
5 deadlifts

Accessory

A) High-box lateral step-up (unweighted)
3x8L/R

B) L-sit flutter from ground support
3x12L/R


Thursday, August 9, 2018

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  • 1

Conditioning

Bike/Row
For 10 minutes :30 seconds hard - :30 seconds easy
Rest 2 minutes
For 8 minutes :30 seconds hard - :30 seconds easy
Rest 2 minutes
For 6 minutes :30 seconds hard - :30 seconds easy
Rest 2 minutes
For 4 minutes :30 seconds hard - :30 seconds easy
Rest 2 minutes
For 2 minutes :30 seconds hard - :30 seconds easy

Accessory

A) Zercher hold
4x:30 seconds

B) Landmine twists
4x8L/R

C) FLR hold
4x:30 seconds

Cool Down

ROMWOD


Wednesday, August 8, 2018

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Strength/Skill

EMOM10
1st: 30 DU
2nd: 1.1 power clean + hang squat clean + jerk

Conditioning

Every 4 minutes for 16 minutes (4 rounds)
5 MU
10 power snatch (115/75)
15 cal row

​Scale MU with burpee CTB/pull-up.

Accessory

A) Cossacks squat
3x8L/R

Barbell in back rack

B) Tate press
3x10