Archive for

July 2019

Home 2019

July

31 Jul

7-31-2019

(retest) 1 mile run for time *if its raining, hit the treadmills!   12 min Tabatta for total reps – Box Jumps (24/20) – DB Deadlifts (2×50/2×35) – Double Unders – Walking Lunges *score is total reps *20s of work/ 10s of rest *alternate movements

READ MORE

30 Jul

7-30-2019

(retest) For time: 100 KBS (american 53/35): 4 Burpees every minute Start w. Burpees   Max effort sets– (absolute failure each set) 3x Max Push ups 3x Max Hanging Knee Raises 3x Max Ring Rows *30s rest between efforts *complete all 3 of the same movement before moving on *record total reps for each movement

READ MORE

29 Jul

7-29-2019

warmup (short and sweet) 3 rounds 30s Air squats 30s Jumping Jacks 30s Mt Climbers then 2x perfect stretches CFET TOTAL (retest) Back Squat Shoulder Press Deadlift Bench *3x 1RM attempts per lift

READ MORE

26 Jul

7-26-2019

Deadlift 5-3-1 5 @ 75% 3 @ 85% 1 + (to failure) @ 95% WOD 5 rounds not for time 10 strict pull-ups (weighted) 20m Tire Flips 1 sled push down and pull backwards *work through a full round and rest after as needed before starting again

READ MORE

25 Jul

7-25-2019

Squats 5-3-1 5 @ 75% 3 @ 85% 1 + (to failure) @ 95% Press 5-3-1 5 @ 75% 3 @ 85% 1 + (to failure) @ 95% Annie  50-40-30-20-10 Double Unders Situps 

READ MORE

24 Jul

7-24-2019

MOBILIZE/RECOVERY DAY Buy In (warmup) Group Foam roll – 10 min (2 min per area) – Calves – Quads – Hamstrings – Upper Back – Lats-Tricep 5k Run/Row 10x 500m rows/400m run (approx 5k) *for recovery, take it nice and easy. Just move *feel free to mix and match running and rowing *30 min time […]

READ MORE

23 Jul

7-23-2019

Bench 5-3-1 5 @ 75% 3 @ 85% 1 + (to failure) @ 95% “Diane” 21-15-9 Deadlift (225/155) HSPU

READ MORE

22 Jul

7-22-2019

Fight Gone Bad (for reps) 3 Rounds 1min- wall balls (20/14) 1min- sumo deadlift high pull (75/55) 1min- box jumps (24/20) 1min- push press (75/55) 1min- cal row 1min- rest *score is total reps

READ MORE

19 Jul

7-19-2019

7 min AMRAP 7 Pullups 7 Hang Power Snatches (75/55) 3 min rest 7 min AMRAP 7 Box jumps 7 Push press (75/55) *weight should be light enough to go unbroken for all 7 reps

READ MORE

18 Jul

7-18-2019

Press 3 @ 70% 3 @80% 3 + (to failure) @90 21 min EMOM 1 Min – Cal row (14/10) 2 Min – 5 hand release pushups, 10 rev lunges (body weight) 3 Min – 10 Single arm DB hang clean and jerk (50/35) *5 on the right THEN 5 on the left 

READ MORE