12mins 85% aero
– 10 KBS (heavy)
– 10 goblet squats
– 10 box jump sd 24/20”
rest 5mins
12min 85% aero
– 10 walk lunges
– 10 wall balls 20# 10′ target
– Run 200m
rest 5mins
12mins 85% aero
– 6 T2B
– 30 DU
– 6 DB snatch (40-70/20-40)
– FLR on floor or rings 30 sec
A) Build to a tough Clean and Jerk in 10 min
B) Front rack BB box step ups (20/16) 6-9/leg; R1M btwn legs x3 (compare to 5/12)
C) EMOM x 12 min
Even: 5 TnG Power Clean 135/95, 115/75, 95/55
Odd: 8 burpees
10 mins 85% effort
– 2 wall walks
– 30 sec plank
– 200 m run
rest 5mins
8 mins 85% effort
– 6 alt. DB snatch tough
– 20 DU
– 10 walk lunges
rest 5mins
6 mins 85% effort
– Row 150m
– 10 HR pushups
– 10 supermans
rest 5mins
4 mins 85% effort
– 10 medball sit-ups
– 8 heavy KB swings
– 6 box jump sd 24″
Sunday, August 10: Pull-Ups
HOUR 1 (10-11): Aimed at those who use ring rows/jumping pull-ups consistently as a modification for their workouts. This hour will focus mainly on strength progressions to help athletes progress beyond the ring row/jumping pull-ups and towards the strict and kipping pull-up. We will be introducing new, more challenging modifications that can be utilized during the WODs. Participants will leave with a plan for additional strength work to be completed outside of WOD times in order to help them progress.
HOUR 2 (11-12): Aimed at those who have the strength to do a pull-up but who maybe need extra help at mastering kipping or stringing together multiple kipping pull-ups.
IMPORTANT: Participants should remember to bring tape or other hand protection for this class. Rips suck…protect yourself! 🙂
A) EMOM x 8 min
– 3 UB hang squat clean @ 60% (TnG if able)
B1) 5-6 TnG push press; R30S
B2) 5-15 UB pull-ups; R30S
B3) AMRAP UB clapping push-ups (chest to ground); R30S
B4) AMRAP UB T2B (-1); R4M x3
A) TnG power snatch clusters 2.2.2 R15S/3M
B1) Good morning @2111; 3-4×4; rest 30 sec
B2) DB/KB bent over row @21X0; 6-8/side×4; rest 90 sec
+
800m run @ 90%
– R3M x 2-3 sets (keep same pace)
A) High Bar Back squat 6-8 x3 @ 20X1; R3-4M
(compare to 7/18)
+
– 8 UB thrusters (tough and building
– 10 NPU burpee box jumps (20/16”) AFAP
– 30 sec row all out
R4-5M x 3 sets
A) Strict press cluster 2.2.2 x3; R10S/3M
B) Weighted pull-ups 2-3×3; R2-3M
Scaled: 4 negative pull-ups (4 sec down)
+
Aerobic tester
5 rounds @ 80-90% pace:
– 400 m run
– 15 burpees
20 min time-cap