Tuesday 15 August

DEADLIFTS - SWITCH IT UP!

L1: 5 x 7 touch and go, start at 50% of your 3RM, increase each round.
Switch your grip!

If you normally use flip grip, use double overhand.
If you normally use double overhand, use flip grip.

WOD
HEAVY DAY!
5 rounds for tonnage/reps:

Unbroken deadlifts (TOUCH AND GO)
Unbroken ring dips
Rest as needed between sets.
Time CAP = 25 MINUTES

Scaling options for dips:
- Bands: use a band that allows you to do at least 5 unbroken, AND make the movement standard of BICEP TOUCHING RING.

- Tricep grip pressups, banded or Rx: You are BROKEN as soon as you move your feet or your knees/thighs touch the floor.

Monday 14 August

"1775"

17 power cleans @ 60/40kg
75 air squats

Then:
- Disassemble your barbell
- Run 200m with your barbell
- Run 200m with the plate from the left side of your bar
- Run 200m with the plate from the right side of your bar
- Reassemble your bar

AMRAP FOR 60 MINUTES

Friday 11 August

WARM UP
20 medball hang squat cleans, keep the laces UP!

HANG SQUAT CLEAN
L1: In no more than 5 sets, find your 8RM unbroken hang squat clean!
L2: Review hang squat clean movement (hook grip, grip width, start feet, end feet). And then do 5 x 5 ending on WOD weight.

WOD
21-15-9 reps for time of:
Hang squat cleans @ 52.5/37.5kg
Chest to bar
or
30-20-10 pullups
20 minute CAP


COOL DOWN
1. Pigeon stretch
2. Banded tricep stretch

Thursday 10 August

L1: If you are confident and competent with all three of these overhead movements, do this as a warm up:
With an empty bar:
1 min AMRAP strict press
- 1 min rest -
2 min AMRAP push press
- 1 min rest -
3 min AMRAP push jerk
L2: Review the push jerk movement, and complete 5 x 3 push jerk at increasing weights, focus on moving feet out AND dipping the knees on the catch.

​WOD
HEAVY DAY
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps

SCORE = total tonnage across all three lifts
Weights can go up or down
Failed sets don't count.
Push jerks that were supposed to be push presses don't count either! 

Wednesday 9 August

WOD

5KM RUN

Tuesday 8 August 

WARM UP
15 open palmed PVC overhead squats
15 good mornings with PVC

DEADLIFT
In 5x5, build to WOD weight.

OHS
L1: In 4 x 5, build to WOD weight
L2: If unable to OHS an empty bar, 
2 x 8 squat therapy
4 x 8 OHS with resistance band

WOD

21-15-9
Deadlifts @ 100/70kg
Overhead squats @ 60/42.5kg

​15 min CAP

Monday 7 August

17.5

10 rounds
9 thrusters @ 42.5/30kg
35 double unders
or

9 thrusters @ 30/20kg
35 single unders

Friday 4 August

WARM UP
2 lengths duck walk with plate overhead
10 kipping swings
2 lengths lunge walk with plate overhead
10 plate ground to overhead


MIDLINE MARCH
Rotate between these two stations 3 times:

1. 2 mins
30 seconds front plank
30 sec right plank
30 sec hollow hold
30 sec left plank

2. 2 minutes
Overhead walk
Barbells will be out and loaded with bands and kettlebells on either side. Press the weight overhead and walk the length of the lane. Re rack the bar at the other end, turn around, and come back.
This is to build stability in the overhead position.

WOD
50 right arm overhead lunge @ 24/16kg
100 sit-ups
50 left arm overhead lunge @ 24/16kg
Keep kettlebell on same hand for 50 reps, but alternate feet.
Time cap = 20 minutes

Thursday 3 August 

WARM UP
500m row
400m run
4 lengths bear crawl with wallball

DEADLIFTS
L1:
5 sets
3 Tempo touch and go deadlifts (4 seconds up, 4 seconds down) +
3 touch and go deadlifts
Add weight each round

SUPER SET: In pairs, 60ft banded sprint each

L2:
No test score from end of Strength Cycle?
Do 5-7 sets of 11 deadlifts TOUCH AND GO, add weight each time.

WOD
7 rounds
11 deadlifts @ 50% of 3RM
100-meter sprint

Rx cap = 10 mins
Full cap = 15 mins

- 800-meter bike // 1200m run // 1200m row
- 100-ft. handstand walk // 30 bar push ups // 50 floor push ups
- 10 overhead squats @ 85/60kg
- 400m bike // 600m run // 600m row
- 50 burpee box jump overs
- 10 overhead squats @ same

Cap = 30 minutes