210704 - Week Preview

Just a heads up for next week (NOT THIS WEEK)….
On Friday, July 16th we will be closed for the day!
I will be programming an at home workout for Friday and a tough hero workout for everyone to do either solo or with a partner on that Saturday! Intern Tristan will be covering the Open Gym time from 8-11 on that day!

MONDAY
(GOAL = 80-100 reps)
Limited hours today and thought we would start by getting some fun OH Squats and Snatches early in the week! Let’s work on getting more comfy with that wide grip overhead position!

STRENGTH
Every 2 minutes for 12 minutes
2 Overhead Squats (from the rack)

WOD
Every 3 minutes for 12 minutes
12 Power Snatches 95/65
12 Toes to Bar
MAX Box Jumps

TUESDAY
(GOAL = 4+ Rounds)
Nice outside today so we’ve got some running! There’s a few more benchmark WODs coming up with some longer distances so let’s push for training hard today!

STRENGTH
Strict Press
(10 x 2 ) @ 75-80%

WOD
AMRAP 15:
15-20-25-30-35….
DB Shoulder to Overhead 35/25
(400m run b/w sets)

WEDNESDAY
(GOAL = NO SCORE DAY!)
Interval training with our legs along with some isometric work during the warm up. Lower percentages with pause squats to buy out of the day!
WOD
(:30 Work/:30 rest)
Accumulate Reps during Work
2 Rounds
40 Russian KB Swings 55/35
40 Goblet Squats

STRENGTH
Pause Back Squat (4 second hold)
2x4 @ 65%
2x3 @ 70%
2x2 @ 75%

THURSDAY
(GOAL = 2+ Rounds)
Building pulling motions with smaller sets of C2B so we can work on getting more people into this skill.
STRENGTH
Deadlift
3 Rounds
6 @ 60%
4 @ 70%
2 @ 75%

WOD
AMRAP 9:
9 Strict Pull Ups
9 Sumo Deadlift High Pulls 135/95
9 Chest to Bar Pull Ups
18 Wallballs

FRIDAY
(GOAL = Under 30 minutes)
CAP @ 35 minutes
This is a fun one with lots of different components! Let’s get in and get started so we can keep it at that long cap!
HERO WOD - “John Lewis”
FOR TIME
2 Rounds
21 Push Ups
40 Sit Ups
80 Single Arm Overhead Lunges 50/35
7 Rounds
17 Air Squats
20 Double Unders
80 Box Step Ups 50/35

SATURDAY
Planning ahead! Let’s get more people in for the partner WOD this week!
”SPEEDY”
AMRAP (with a Partner) in 40 minutes
Every 2 minutes, perform:
8 Wallballs 20/14
8 Deadlifts 95/65
8 Power Cleans
8 Shoulder-to-Overheads
Max Calorie Row (in the remaining time)