Friday June 28

Friday June 28

WOD Brief
METCON: For those that didn’t rest yesterday, we are going long…again! Let’s be sure to scale the rope climbs from the beginning if you think they will slow you down. Be sure to choose a weight that you can cycle confidently from beginning to end.
The Pressure is On!
For time:
10 Shoulder to Overhead 135/95
1 Rope Climb
10 Front Rack Reverse Lung 135/95
10 Shoulder to Overhead 135/95
2 Rope Climb
10 Front Rack Reverse Lung 135/95
10 Shoulder to Overhead 135/95
3 Rope Climb
10 Front Rack Reverse Lung 135/95
10 Shoulder to Overhead 135/95
4 Rope Climb
10 Front Rack Reverse Lung 135/95
10 Shoulder to Overhead 135/95
5 Rope Climb
  • 20min time cap
Open/Performance – as written
Fitness –  115/75
Optional Post Work
40-30-20-10
Weighted Sit-ups
-Rest 1:00 after each set
Thursday June 27

Thursday June 27

WOD Brief
METCON: Grunt work with a little bit of running! Going long today!
Devil’s Steps

10 Rounds for time

7 DB Devil’s Presses (50/35) or Plate 45/25

14 DB Box Step-Overs (50/35)|(24/20)

  • 25min time cap

Open – add a weight vest 20/14

Performance – no weight vest

Fitness – 35/20 or 53/35 Kettlebell Swings or Plate 95/15

Post Workout

Not for time:
75 Curls w/ Band
75 Tricep Pull-Down w/ Band

 

 

Barbell

Topic: Overhead (Jerk)

Techniques and Drills

Dip Drives

Drill – Dip Drives on the wall (PVC)

Drill – Jerk Drives 5×5

Complex

Drill – 1 Strict Press + 2 Push Press + 3 Push Jerk

Split Jerk

Drill – Footwork

Drill – Recovery

Drill – Barbell

Aerobic Capacity

2 mile Run

Or

Sweat it Out

Assault bike or Air Runner

2 MIN “ON”

2 MIN OFF

90 SECONDS “ON”

90 SECONDS OFF

1 MIN “ON”

1 MIN OFF

30 SECONDS “ON”

30 SECONDS OFF

 

Wednesday June 26

Wednesday June 26

WOD Brief
STRENGTH: Strict work today! Lower the reps, use a band, make sure those lats are doing the work! Unbroken, maximize rest if you can!
METCON: Back to basics my friends. Conditioning.
10 Minute EMOM:
1. 3 strict press 135/95
2. 6 strict pull-ups
**80-85% if unable to hit 135/95
Cardio Basics
5min AMRAP
800m Run
Max Effort Burpees
Rest 1min
At the 6min mark…
3min AMRAP
400m Run
Max Effort Burpees
Rest 1min
At the 20min mark…
2min AMRAP
200m Run
Max Effort Burpees
Open/Performance – as written
Fitness –  400m – 200m – 100m
Post Work Conditioning
10 Sets
500m Row @2K PR Pace
-Rest 2:00 b/t Sets
Tuesday June 25

Tuesday June 25

WOD Brief
STRENGTH: Building from previous weeks (Week 4 of 5)
  • Leg strength will continue to be trained in this cycle, but what is, however, more important in our training right now is leg stamina. We will be revisiting this progression a handful of times throughout our current cycle, building our capacity.
  • 67% may be an odd number for you but what your goal should be is 5lbs more than last week or clean up that technique at 65%.
METCON: Spicy Finisher! “Fran-ish” 10min time cap today! Unbroken is the plan for the wall balls but be smart with your toes to bar!
STAMINA SQUATTING 2.0 – EMOM
Alternating on the Minute x 12 (6 Rounds):
Odd Minutes – 4 Front Squats @ 67% of 1RM Front Squat (67% normally = 5lbs)
Even Minutes – 8 Back Squats @ 67% of 1RM Front Squat (67% normally = 5lbs)
  • Leg strength will continue to be trained in this cycle, but what is, however, more important in our training right now is leg stamina. We will be revisiting this progression a handful of times throughout our current cycle, building our capacity.
“Lt Dan”
21-15-9
Calorie Row
Wall-Ball 30/20

  • 10min time cap

Open – as written
Performance – 20/14
Fitness – 14/10

Post Work
EMOM x 6 MINUTES
5/5 Single Arm Dumbbell Bent Over Rows
Monday June 24

Monday June 24

Pictured is the group of runners who braved the rain for the first “Beer Run To Geaghans!”

STRENGTH: Power Clean Every 2min x 5 Rounds 5-4-3-2-1 building in weight to a heavy single for the day.
METCON: Cap of 50 seconds per interval (which means if you don’t complete reps in 50 seconds, stop and get ready for the next interval).
Power Clean Every 2min x 5 Rounds
5-4-3-2-1
·       Building in weight.
·       Must be unbroken.
Ruff Rider
14 Minute EMOM
1. 15/10 calorie assault bike
2. 8 power cleans (185/115)
  • *cap of 50 seconds per interval (which means if you don’t complete reps in 50 seconds, stop and get ready for the next interval).
Post Work
3 Sets of:
Max Strict Pull-ups
-Rest 2:00 b/t sets
Saturday June 22 Congrats Coach Karen on your wedding!!!

Saturday June 22 Congrats Coach Karen on your wedding!!!

Run Devil Run

Teams of 2

800m run buy in (teammates alternate every 200m)

200 feet DB weighters walk (BOTH DB heald over head)

200ft DB walking lunge (DB at sides)

50 Devils Press

800m Run cash out (teammates alternate every 200m)

 

Open/Performance 40/20

Fitness 35/15, burpees in place of Devils Press