Monday August 24th
Warm Up
PVC Fran
21-15-9 Thrusters, Pull Ups with PVC
Joint Prep
3 Rounds
10 Arc Pause Slides
10 Squat Jumps as high as you can
10 Lateral Banded Walks (5 each way…BUTTS BACK!!)
S/T
Smolov Week 2 Day 1
Work Up to 80% and do 1×5 at 80%
WOD
Les Schwab
100 Tire Flips for Time
EMOM Stop and Do 5 Tire Jumps
Tuesday August 25th
Warm Up
200m Run
200m Farmer Carry
Joint Prep
Bergener Clean Progression
S/T
Hang Squat Cleans
Work Up to a heavy triple and do 3×3 at that weight
WOD
21-15-9
Strict Press (95,65)
Strict Pull Ups
L1- 45,35 or light dumbbells
L2- 75,45
Rx- above
Comp- 115, 75
Wednesday August 26th
Warm Up
Mark off 10m with cones and do
20 Burpee Long Jumps for Max Distance
Joint Prep
3 Rounds
10 Ring Rows
10 Goblet Split Squats
10 Back Ext
S/T
Smolov Week 2 Day 2
Work up to 82.5% and do 1×5 at that weight
WOD
1 Min AMRAP
Push Ups
2 Min AMRAP
Sit Ups
3 Min AMRAP
Double Unders
4 Min AMRAP
KB Swings (53,35)
L1- Modified Push Ups (knee or wall), Single Unders, (26,18)
L2- Knee Push Ups, Double Under attempts, (35,26)
Rx- Above
Comp- (70,44)
Thursday August 27th
Warm Up
30 Air Squats
30 Ring Rows
30 Push Ups
Joint Prep
3 Rounds
10 PVC Pressing Balance
10 Back Ext
10 Bent Over Wall Angels
S/T
Hang Power Snatch
work up to a heavy double and do 3×2
WOD (re-do of July 6th)
100 Double Unders
80 KB Swings (53,35)
60 Goblet Squats (53,35)
40 Hang Power Cleans (95,65)
20 Push Jerks (95,65)
L1- Single unders, USSR KB(26,18), Squats (no weight), HPC/Push Press(45,35,PVC)
L2 3x Single Unders, KB (35,26), HPC/PJ (75,45)
Rx- Above
Comp- KB (70,44), (115,85)
Friday August 28th
Warm Up
Bring Sally Up
Joint Prep
5 Double KB Turkis Get Ups
with 5 strict presses at top
S/T
Deadlifts
Work Up to 80% of 1RM then 5×5 @80%
(optional Smolov work up to 85% and do 1×5 at that weight)
WOD
200m Run
15 Power Cleans (135,95)
200m Run
10 Push Jerks(135,95)
200m Run
5 Thrusters(135,95)
200m Run
10 Front Squats(135,95)
200m Run
15 Deadlifts(135,95)
L1- (45,35,15,PVC)
L2- (95,65)
Rx- Above
Comp – (155, 115)
Saturday August 29th
Warm Up
Med Ball Pizza Tag
Joint Prep
Group Circle Up
WOD
125 Double Unders
25 KB Swings (53,35)
15 V- Ups
100 Double Unders
25 KB Swings (53,35)
15 V- Ups
75 Double Unders
25 KB Swings (53,35)
15 V- Ups
50 Double Unders
25 KB Swings (53,35)
15 V- Ups
25 Double Unders
25 KB Swings (53,35)
15 V- Ups
L1- Single Unders, 26,18
L2- 2x Single Unders, 35,26
Rx- above
Comp- 70,53 and Toes to Bar