Welcome to August!
Still pleeeeeeeeeeenty of summer left, teachers!
Items for the week…
- We have been mixing in cleans each week, since we’re on the back 9 of our squat strength cycle, and our next cycle will include cleans and power cleans. We will be working on some low percentage, consistent technique power clean work for our skill on Tuesday.
- We have low rep rope climbs in our workout on Friday, so we’re mixing in some practice during our skill work on Thursday. Pack high socks!
NOTE: when available, we are going to be linking the movements in our weekly workouts to a Youtube video as a refresher of the exercise.
STRENGTH
front squat: 5×5 @ 85% of 5RM
WOD
10RFT
1 thruster (75% of 1RM; from rig)
2 strict handstand push-ups
3 kb snatches (70/53; 2-for-1)
SKILL
power clean skill work
WOD
3 minutes rest
22 minute running clock…
750m row
then
AMRAP of…
21 pull-ups
12 russian swings (53/35)
400m run
STRENGTH
split jerk: 5×5 @ 85% of 5RM
WOD
400m run
then
3 rounds of…
20 wall balls (20/14)
15 box jumps (20/16)
10 ring push-ups
SKILL
rope climb skill work
WOD
8RFT
7 calorie row
7 toes-to-bars
30 second rest
60 double unders
6 burpee box jump overs (24/20)
30 second rest
5 calorie row
5 kb thrusters (35/26; each hand)
30 second rest
40 double unders
4 kb deadlifts (35/26; each hand)
STRENGTH
back squat: 5×5 @ 85% of 5RM
WOD
15 push presses (50% of 1RM; from rig)
40 mb step-overs (24″/20#; 20″/14#)
5 rope climbs
40 mb step-overs (24″/20#; 20″/14#)
25 burpees to a plate
7AM/8AM
7min AMRAP
10 mb squats (20/14)
10 box jumps (24/20)
10 kb deadlifts (53/35)
2 minute rest
7min AMRAP
8 mb cleans (20/14)
8 box jump overs (24/20)
8 russian swings (53/35)
2 minute rest
7min AMRAP
6 wall balls (20/14)
6 burpee box jump overs (24/20)
6 kb push presses (53/35)
9AM (partners)
8min AMRAP
10 mb squats (20/14)
10 box jumps (24/20)
10 kb deadlifts (53/35)
2 minute rest
8min AMRAP
8 mb cleans (20/14)
8 box jump overs (24/20)
8 russian swings (53/35)
2 minute rest
8min AMRAP
6 wall balls (20/14)
6 burpee box jump overs (24/20)
6 kb push presses (53/35)
WOD
6min AMRAP
1 power snatch (50% of 1RM OHS)
2 overhead squats (50% of 1RM OHS)
3 pistols
1 minute rest
6min AMRAP
1 power snatch (50% of 1RM OHS)
2 overhead squats (50% of 1RM OHS)
4 handstand push-ups
6min AMRAP
1 minute rest
1 power snatch (50% of 1RM OHS)
2 overhead squats (50% of 1RM OHS)
5 bar-over burpees
