Monday August 31
Warm up
400m run
30 Squats
20 Push ups
Joint prep
3 rounds
10 Arc pause slide
10 reverse lunges
10 3 point of contact squats
S/T
Smolov week 3 day1
Back squats! Do 9 Sets of 4 Reps @ 70%
WOD
5 Rounds
15 Push Press (95/65)
15 Ring Rows
L1- (45,35)
L2- (75,45)
Rx- above
Comp- Unbroken (135,85)
Tuesday Sept 1
Warm up
3 rounds
200m run
10 Push ups
10 squats
Joint prep
2 rounds
15 Back ext
10 KB cleans L
10 KB strict press L
10 KB cleans R
10 KB strict press R
WOD:
OPT Repeatability Test
3 rounds, at 100% effort:
Row or sprint 250m
10 Kettlebell Swings (70/53#)
10 Burpees
10 Kettlebell Swings
10 Burpees
10 Kettlebell Swings
Row or sprint 250m
Rest 12 minutes between rounds.
From Breaking Muscle: The goal is to test your fitness level by testing your ability to recover. After going all out on round one, rest 12 minutes, do it again, and then again in another 12. How much fall off you experience in your second and third round time is suggestive of your body’s ability to recover, regenerate ATP, disburse lactic acid, and return your body’s systems to a near normal state. A great test!
L1=35/26#KB
L2=44/35#KB
Rx=70/53#KB
COMP=No change from Rx, just go at it harder!
Wednesday Sept 2
Warm Up
PVC FRAN
21-15-9 Thrusters n Pull Ups
Joint Prep
3 Rounds
10 Wall Facing Squats
10 PVC Zots Presses
10 Ring Rows
S/T
Smolov Week 3 Day 2
Work up to 75% and do 7 Sets of 5 reps at 75%
WOD
50 Sit Ups
then
21-15-9
Burpees
Pull Ups
then
50 Sit Ups
Thursday September 3
Warm Up
200m Run
200m Farmers Carry
Joint Prep
Burgener Progression Snatch
S/T
Snatch Balance
Working on Form 5×5 adding weight but still keeping perfect form
When form starts to slip, drop weight
WOD
10 Min to Complete
100 Double Unders
50 Wall Balls (20,14)
with Remaining Time
Max Reps of
10 Deadlifts (115, 75)
10 Thrusters (115,75)
L1- Single unders, WB (10,6), (45,35)
L2- 300 Singles, WB (14,10), (75,55)
Rx- Above
Comp- WB (30,20), (135,95)
Friday September 4
Warm Up
Med Ball Pizza Tag (this only with med balls, 3 burpees every time your medball hits the floor)
Joint Prep
3 Rounds
10 Lateral Banded Walks (5 each direction)
10 PVC Good Mornings
10 Reverse Lunges
S/T
Strict Press
Working up to a heavy triple, then 3×3 at that weight
Optional Smolov
Work up to 80% then 5 Sets of 7 Reps at 80%
WOD 15.1
9 Min AMRAP
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
L1- V- Ups, (45,35), Hang Power Snatches
L2- V-Ups, (95,65)
Rx-Above
Comp- If you don’t beat your open score you must do a 100 Burpee Penalty.
Saturday Sept 5
Warm Up
3 Songs of Death
Roxane
Flower
Scotty
Joint Prep
Group Circle
WOD
30Min Cap
50-40-30-20-10
Kettle Bell Swings (53,35)
Double Unders
Wall Balls (20,14)
L1- (26,18)/(10,6)
L2- (35,26)/(14,10)
Rx- Above
Comp- (70,45)/(30,20)