Week of 8/26

Monday

Strength

15 Mins to find heavy:

2-2-2-2-2 Push Press

WOD

“5/6/7”

7 Rounds for time:

5 push press (155/115#)

6 med ball sit-ups

7 burpees over ball*

Tuesday

Skill

“Flight Simulator” - 10min Cap

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 of double unders

*every time you break a set, reset the set until completing

*pause between completed sets

*coach to modify reps and singles or doubles depending on athlete

WOD

Death by Wallball

EMOM

Min1: 2 wall balls

Min2: 4 wall balls

Min3: 6 wall balls

*continue until falling off the minute, adding 2 reps each minute

*scale weight

*if athlete falls off before 10 min mark, continue AMRAP wall balls until 10min mark

Wednesday

Skill

Support Hold Work

Accumulate 5 total minutes in support position

-L sit (rings or box), Half-L, High knees, Support just with straight arms/no feet, Support one leg off ground with straight arms

*15 minute cap

WOD

16 Min AMRAP

16 C2B

16 Deadlifts (95/65#)

1 Run to Stove and Tap corner and back

Thursday

Strength

15 Mins to accumulate:

30 heavy back squats

*working up

*split sets/reps at discretion

WOD

For Time:

20 bear crawl wall touches

*2 wall walks each time you touch the wall

*at least 3 limbs on ground at all times on bear crawl

Friday

Strength/Skill

15 Min Hang Power Snatch warm-up/practice

*Work to heavy 3-rep HPS

WOD

“Silent Randy”

For Time:

75 Hang power snatch (75/55#)