Thursday 8/22/19

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Strength Cycle: Cycle 3 – Week 2

Strength/Skill
4 Rounds
8 Touch & Go Deadlifts @ 70-80% of 1RM
16 Flutter Kicks (L+R=1)
24 Double Unders
Rest 90sec
*Cap = 15min. This work is disguising moderate-load Deadlifts with some light pump work to keep your heart rate elevated. If you’re able to move the weight easily with good form, then add weight during the rest period. Consider starting at whatever you used for 8 reps during last week’s Test.

WOD
21, 15, 9
Hand-on-Plate Pushups; Spl: 1/2 Rep HSPU; S: HSPU
AKBS – L: 35/24; Spl: 53/35; S: 70/53
Wallballs – L: 20/14; Spl/S: 30/20
*Everything should be completed in 2 sets or less. It’s heavy-ish but it’s also not that many reps, so you should be able to really push yourself.

Daily Reading
1. What To Do If: You Have Tight Hamstrings
2. 7 Money-Saving Tricks at Grocery Stores

Recent WODs

Friday 8/23/19

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Strength Cycle: Cycle 3 – Week 2 Strength/Skill E3M15M 5 Split Jerk @ 65% + 6 Back-Rack Lunges – same weight *Keep the weights moderate this week and work on…

Thursday 8/22/19

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Strength Cycle: Cycle 3 – Week 2 Strength/Skill 4 Rounds 8 Touch & Go Deadlifts @ 70-80% of 1RM 16 Flutter Kicks (L+R=1) 24 Double Unders Rest 90sec *Cap =…

Wednesday 8/21/19

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Strength Cycle: Cycle 3 – Week 2 Strength/Skill OTM for 10min Snatch Complex = Squat Snatch + Hang Squat Snatch + OHS x 2 @ 70%+ of 1RM *Complexes on…

Tuesday 8/20/19

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Strength Cycle: Cycle 3 – Week 2 Strength/Skill E3M15M 1min Max Power Clean Singles @ 75-80% *On Tuesdays & Wednesdays, we’ll alternate between complexes and timed intervals. The object here…

Monday 8/19/19

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Strength Cycle: Cycle 3 – Week 2 Strength/Skill E3M15M 5 Back Squat @ 90% 5RM *All five sets of five are at 90% of last week’s 5 rep max. We’ll…

The Weekend WODs

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Saturday Open Gym Hours – 12p-2p Saturday Teams of 2 3 Rounds 30 AKBS – L: 35/25; Spl: 53/35; S: 70/53 40 Wallballs – L: 20/14; Spl/S: 30/20 30 2-DB…

Friday 8/16/19

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Strength Cycle: Cycle 3 – Test Week Strength/Skill In 16min: Find 1RM Strict Press / Push Press / Push Jerk / Split Jerk *Add weight as you go. Find a…

Thursday 8/15/19

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Strength Cycle: Cycle 3 – Test Week Strength/Skill For time: Deadlift 8 Reps @ L: 95/65; Spl: 145/95; S: 195/125 7 Reps @ L: 145/95; Spl: 195/125; S: 245/160 6…