Thursday 7/19/18

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Strength Cycle: Post-Open Cycle 2 – Week 6

Strength/Skill
E2M16M
6 Landmine Press – AHAP – 3l/3r
*Heavier than two weeks ago when we did 4l/4r. Shoot for 85+% of your 2RM (or just go heavy). Grab a rag to place between barbell and the wall or rig.
+
10 x 1-Arm Landmine Reverse Lunge (Perpendicular Grip)
*Add weight from whatever you’re doing on the Landmine Press. These should be HEAVY. Alternate legs each set, so you get 4 sets on each leg. This is a fantastic move for anyone with knee-issues, and the perpendicular grip adds a considerable core challenge, because abssssssss…

WOD
4 Rounds
L: 20; S: 30 1-DB Hang Clean & Jerk – L: 30/20; S: 50/35
Run 200m or Row 250/200m or Bike 500/400m
*Dare yourself to stick to unbroken Hang C&J and push that run. This is a simple couplet, but it should hurt A LOT.

Cooldown
Puppy Dog

Unloaded
5 Rounds
10 Jumping Pullups (S: Kipping Pullups)
10 2-DB Thrusters – L: 20/10; S: 35/25

-then, immediately into:

4 Rounds
20 KB SDLHP – L: 53/35; S: 70/53
20/14 Cal Bike or 25/17 Cal Row

-then, immediately into:

3 Rounds
200m KB Suitcase Carry
L: 20; S: 30 2-DB Lunges – split b/t legs

*Cap = 30min

Run Programming
6 Rounds
Sprint 50m – Max Effort
Run 350m – Fast
Rest 3min

Daily Reading
1. “Continue to move, even if you’ve got a boo boo.”
2. Is Low Testosterone Keeping You From Losing Fat, Gaining Muscle, and Hitting New PRs?
3. Tip: Keto Dieters Probably Aren’t in Ketosis
4. 6 Ways to Stay Lean on Vacation

Recent WODs

Thursday 7/19/18

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Strength Cycle: Post-Open Cycle 2 – Week 6 Strength/Skill E2M16M 6 Landmine Press – AHAP – 3l/3r *Heavier than two weeks ago when we did 4l/4r. Shoot for 85+% of…

Wednesday 7/18/18

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Strength Cycle: Post-Open Cycle 2 – Week 6 Strength/Skill E3M15M 4 Sumo Deadlift – AHAP *Heavy deads are back, but control the descent, but strive to move the weight as…

Tuesday 7/17/18

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Strength Cycle: Post-Open Cycle 2 – Week 6 Strength/Skill E2M16M 3 Squat Clean and 1 Split Jerk @ 70%+ of Clean Complex *A little less weight than two weeks ago,…

Monday 7/16/18

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Strength Cycle: Post-Open Cycle 2 – Week 6 Strength/Skill Every 90sec for 15min 2 Box Squat @ 55.5-65.5% *This is *Speed Work*, so control the negative then ROCKET off the…

Unloaded 7/15/18

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Unloaded Teams of 2 AMRAP 20 10/7 Cal Row or 9/6 Cal Bike 10 Wallball Slams – 30/20 10 Abmat Situps 10 AKBS – 53/35 *Each round add 10 reps…

The Weekend WODs

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Saturday Teams of 2 AMRAP 35 2 Rounds 50/35 Cal Bike or 60/40 Cal Row L: 30; S: 50 Pullups; SS: 15 BMU -immediately into: 2 Rounds 50 1-DB Hang…

Friday 7/13/18

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Strength Cycle: Post-Open Cycle 2 – Week 5 Strength/Skill E2M16M Life: Power Snatch + 2 Hang Power Snatch – AHAP Sport: Squat Snatch + 2 Hang Squat Snatch – AHAP…

Unloaded 7/12/18

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Unloaded E3M15M L: 10; S: 15 2-DB Power Cleans – L: 30/20; S: 50/35 L: 10; S: 15 1-DB Weighted Abmat Situps L: 30; S: 50 Double Unders *Feel free…