Welcome To August!
Another strength cycle has come to a glorious close full of incredible progress, improved technique, and a whole bunch of new PRs! Keep up the consistently hard work, folks, it is paying off.
We will be taking a week off from the strength cycle, and then picking up again in two weeks with a new cycle.
SKILL
double unders work
WOD
5RFT
15 calorie row
10 atomic sit-ups (25/15)
5 hang power cleans (75% of 1RM)
1 rope climb
SKILL
core work
WOD
21min EMOM
MIN 1: 12-16 single-arm kb push presses (35/26)
MIN 2: 10-12 single-arm kb overhead squats (35/26)
MIN 3: 10-12 single-arm kb thrusters (35/26)
SKILL
endurance test
WOD
3 rounds of “Cindy”
12 deadlifts (65% of 1RM)
3 rounds of “Cindy”
9 deadlifts (70% of 1RM)
3 rounds of “Cindy”
6 deadlifts (75% of 1RM)
2 minute rest
1 mile run (L3), 800m run (L2), 400m run (L3)
SKILL
5×5 thrusters
WOD
10RNFT
10 calorie row
4 turkish sit-ups (25/15)
6 kb snatches (53/35)
8 front rack lunges (40% of 1RM front squat)
30 second rest
SKILL
choice skill work
WOD
6RFT
1 minute max calorie row
1 minute max burpees
1 minute max double unders
1 minute rest
