8/5 - 8/10
1 Rep Max Test Week!
Monday
Warm-up:
Our warm ups today can be seen in advance here:
Strength:
1RM Back squat
Accessory work when finished:
Athletes do this on their own after strength
3 rounds 1 min work 30 sec rest
MB Step ups 24/20
Split squats (switch legs at 30 secs)
Hip bridges w/ plate
Tuesday
Happy Birthday Coach Adam!!
WOD
“The Seven” aka “The CIA Seven”
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lbs)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups
***Remind athletes that the goal is to finish so encourage scaling as this is a tough WOD***
Wednesday
Warm-up:
Joint circles then
3 rounds
100 m run
10 mountain climbers
10 hip bridges
10 rounds:
4x through the agility ladder (2 feet in each square, forward, both sides and backward)
50 single unders
10 sit-ups
10 lunges (5 each side)
*NFT
Optional extra work:
Shoulder press
5@40%
5@50%
5@60
Thursday
Skill:
Work on Dips (15 mins)
Ring hold- (Top or bottom or dip), try with a band, try with a vest, try with the horns, work on kipping, work on strict)
This is a WOD from the Festivus games:
Partner WOD PART 1:
Athlete 1 Completes 21-15-9 - Hang Power Snatches 85/55- Wall Balls 20/14-- while athlete 2 cheers on athlete 1
PART 2: Athlete 2 Completes- 45 Hang Power Snatches 85/55, 45 Wall Balls 20/14-- while athlete 1 cheers on athlete 2
*15 min cap
Then
Row 2K- switch every 200M
2 separate scores
Friday
Strength:
1RM Bench Press
Accessory work when finished:
3 rounds 1 min work 30 sec rest
Athletes do this on their own after strength and choose their own weight.
BB Skull crushers
DB Renegade rows
GHD Back extension
*Not for score
Saturday
“The Lyon”
5 Rounds, Each for Time:
7 Squat Cleans (165 lbs / 115 lbs)
7 Shoulder to Overheads (165 lbs / 115 lbs)
7 Burpee Chest to Bar Pull Ups
Rest 2 minutes between rounds
(Ideally use a pull-up bar that is 6 inches above your max reach when standing.)
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