Wednesday 7/23/14

SKILL/accessory work:
Complete 4 rounds for max reps of:
60 secs Shoulder to Overhead (95/65#)
30 secs rest
60 secs Double Unders
30 secs rest

WOD:
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/35#)
30 Pull-Ups


Tuesday 7/22/14 ** Sweat Shop classes **

** Sweat Shop classes **

Skill/Speed Work:
50m Sprint Every 30 seconds for 6 minutes

WOD:

Row 5:00 for Calories (Rest :30) *each calorie = 1 rep
2:00 OH Walking Lunge w/ plate (45/25#) for reps (Rest :30)
Row 4:00 (Rest :30)
2:00 Burpee Pullups for reps (Rest :30)
Row 3:00 (Rest :30)
2:00 Squats w/arms in front rack position for reps (Rest :30)
Row 2:00 (Rest :30)
2:00 TRX Mountain Climbers for reps (Rest :30)
Row 1:00 (Rest :30)
2:00 Hollow Rocks for reps

Score = Total for each score individually as well as one grand total of reps all together

(During your 30 seconds rest before each on you should be getting set-up/strapped back in and ready to go at the end of the 15 second rest)


Saturday 7/19/14 ** Sweat Shop class at 8:00a **

** Sweat Shop class at 8:00a **

Partner WOD -

For time
21-15-9
Wall Ball Throw Sit-ups (with Wall Ball Throw to your partner standing the length of one mat away from you *not the width!)
Decline push-ups using wall balls (feet on the wall ball)

Partner 1 – 21 Wall Ball Throw Situps, 21 push ups
Partner 2 rests * other than catching the wall ball and throwing it back to Partner 1 for their wall ball throw sit-ups.
Partner 2 – 21 Wall Ball Throw Sit-ups, 21 push ups
Partner 1 rests * other than wall ball throw backs
Same for 15 & 9

Once done, go immediately into a relay run …
200, 400, 600, 800, 600, 400, 200
One partner runs while the other rests.
1 to 1 work to rest, so the run efforts should be fast

40 minute time cap


Friday 7/18/14

ALL CLASS TIMES are OPEN GYM FORMAT. For more details on our Open Gym format, please see the details on the “schedule” page on the website.
You can do today’s optional programming or Strength/WOD/Skill/Sweat Shop work/mobility or whatever you wish.

Optional programming/WOD:

Three sets for max reps of:
60 seconds of Wall Ball Throws (20/14#)
60 seconds of Kettlebell Swings (53/35#)
60 seconds of Box Jumps (24/20″)
60 seconds of Push Press (95/65#)
60 seconds of Rowing (for Calories)
Rest 60 seconds


Thursday 7/17/14 **Sweat Shop Classes @ 8:00a & 6:30p **

**Sweat Shop Classes @ 8:00a & 6:30p **

STRENGTH:

EMOM for 10 Mins -
3 x Deadlift @ approx 55-65%
6 x Ball Slams 30/25#
*Goal is to have at least 20-30 sec rest each minute. Deadlifts should be unbroken. Scale weight and/or reps of either movement if needed to make this happen.

WOD:

3 Rounds -
2:00 Parallette Lateral Jump Overs
1 Min Rest
2:00 Max KB COMBO! Single Arm KB Swing/Push Press for reps *athlete’s choice of weight (AHAP with good form!)
1:00 Rest
2:00 25m Shuttle Sprints (max in 2:00 mins)
2:00 Rest
** Strive for the Max you can achieve in each movement. Your score will be the # of reps (cals for row) of each movement individually plus your total score collectively.